F3 Knoxville

Tag: Lizzy

Chest & Hills

AO: brickyard
Q: Gmail
PAX: Natty, Geppetto (Christopher Bennett), Herbie (Kortney Jarman), Spladle, Biohazard (Jay Shepherd), Simmons (Justin Creasey), Lizzy, Gmail, fast-n-easy (Nate Votta), LifeLock (downranger)
FNGs: None
COUNT: 10
WARMUP:
SSH Temp Squats
Tempo Merkins Claps: OH, Front
Tie Fighters-Arm Cirlcles toy soldiers
THE THANG:
To the planters, partner up
Cumulative goal of 200 Derkins
Alternate exercise w/ run between partners

Mosey to the HILL
Aim for 10 Burpees, Chase the rabbit.
Bernie to Railroad paint (half way)
Run to the top, mosey to bottom.
hold plank until everyone is back
Rinse and Repeat.

11s
Incline Merkins & Dips
Mosey back to shovelflag
MARY:
Flutter Kicks Hello Dollies
Capt. Thors JLOs
Light stretching
ANNOUNCEMENTS:
“Backblast App Pax Miner (/Backblast) – Why? Documents w/o, encouragement, gives Qs ideas, Accountability and Data.
F3 in the Nude – July 29th
Growruck Baseline Fit test – Aug 5th at the Quacken (Lizzy)
Ghost Flag – Need 3 from our AO to post and capture. Let’s Go!”

COT:
Time is a 0 sum game, you can’t add hours to a day. Behind every “yes” there is a looming “no”. Saying “yes” to working overtime might be saying “no” to doing something with your kids (paraphased) – Michael Hyatt – Free to Focus

Sweat Around The Clock

AO: thequacken
Q: Z-Pack (Brian Brockman)
PAX: Lizzy, Road Block, Tenderfoot, Secret Garden
FNGs: None
COUNT: 5

WARMUP:
SSH IC
Abe Vigodas
Quad Stretch – Flamingo
Merkin Jacks IC
Michael Phelps
Tricep and Shoulder Stretching
Mountain Climbers IC
Mosey lap around the Church

THE THANG: Sweat Around The Clock
PAX starts at center of a clock face. Movements are to 4 spots on the dial – 12 o’clock, 3, 6, and 9. Distance from center to perimeter was about 15 yards.

12 O’clock –
Movement: cmu farmers carry Exercise on perimeter- cmu squat overhead pressure x 15 reps
Exercise back in center- flutter kicks 4ct x 10 reps

3 O’clock –
Movement: broad jump
Ex on perimeter- merkins x 30
Ex back in center- dead bugs 4ct x 10 reps

6 O’clock –
Movement: murder bunnies
Ex on perimeter- cmu squirrels x 15 reps
Ex back in center- heals to heaven x 25 reps

9 O’clock-
Movement: bear crawl
Ex on perimeter- man makers x 15 reps
Ex back in center- big boys x 25 reps

After completing “an hour on the clock” jog a lap and repeat another “hour” until time is up.

MARY: none
ANNOUNCEMENTS: F2 opportunity with Asylum guys.
Go Ruck quarterly ruck assessment is the first Saturday in August.

COT: Encourage and Honor people in your life. Romans 12:10 “Love one another with brotherly affection. Outdo one another in showing honor.”

It is good to encourage and honor one another. It is good to do this in the different areas of our lives – at church, at home, at work, and here with our F3 brothers.

I will now take this opportunity to encourage you all, the Quacken PAX. From my experience since the beginning of the year, F3 is a good thing. I’d wager it’s been a good thing in your life as well, and so I encourage you that you are doing well by coming out and making your attendance regular. I’m thankful for the PAX in general accountability that I receive from the group. Knowing that somebody is going to be here every Monday and Wednesday leading a workout makes all the difference. My health and fitness have improved. I’m thankful to the PAX for the new friendships that I’ve made, and how we’re able to share our lives with each other especially with conversations during the Friday ruck. And, I’m thankful for the thoughtful, helpful words that the Q’s from the PAX share. I thank you all in the positive difference you make by showing up and being part of this F3 thing.

Specifically I want to honor Lizzy, Fixer Upper, and Wedding Singer. Here at the Quacken AO they Q frequently. Fixer Upper is QIC of Quacken AM and Lizzy is in over Quaken PM. It takes time and effort to lead these things and I’m thankful that they are doing it. As you probably know Q-ing a work out means planning, which that takes time and thought. Wedding singer Qs AM and PM workouts at the Quaken all-the-time. Its evident by his creative, fun Q’s that he is putting in work. He is investing in us and I am thankful for it.

That’s my word take opportunities to encourage and honor folks in your lives.

What an interesting life, to be a Leader

AO: asylum-pm
Q: Pele (Jon Lindberg)
PAX: Abacus (Erik Ella), Steam, Lilydipper (John Neece), Pusher, Ghost Flag (F3Knoxville), Drum Major (Mike Johnston), Brick (Chris Tittle), Doubtfire (Nick Bond), Rooney (Carl Whipple), Tenderfoot, MD Hammer (Jan Michael Carrillo), Glamper, Pele (Jon Lindberg), Lizzy, Gridiron
FNGs: None
COUNT: 14
WARMUP: SSH, BACs forward/backward, Grady Corns, Hamstring stretches on benches, Cherry Pickers, Plank Jacks

THE THANG:
Due to the rain, we met under the PAV-A-LON and did most of the workout there. Tabata style, mixture of arms, legs, and Abs, a bit Spirit-led. When the rain let up for a bit, we moseyed to the parking lot for some more spirit-led activities at the four corners, making sure to get our fronts and backs wet (hand release merkins and LBCs). Back to the PAV-A-LON to finish out the Tabata workout.
MARY: Wall sits until time.
ANNOUNCEMENTS: Backblast Ap, F3 in the Nude a week from Saturday, 2nd F at Abacus’s that same day, FORGE coming up late September. Prayers for the Macon PAX and the family of our brother that fell there this week.
COT: Showed a Coach K video from the show The Bear that talks about leadership. Unfortunately , the video was too soft to hear, but the takeaways were as follows: 1. Success requires you to CHANGE YOUR LIMITS. NOT EASY!!
 Expect there to be bumps in the road. Failure.
 Don’t accept that Failure as your final destination. Change and adapt and get back at it.
 There’s definitely a fear factor here.

2. TEAMWORK. You can’t do it by yourself. Surround yourself with people that will help you succeed, not drag you back.
 Don’t confuse criticism (designed to help you improve) with negativity (holding you back)

3. LISTEN. Don’t just talk. CONVERSE
 Collaborate to find solutions. Not only will you be able to draw on others for ideas, but when you ask for and incorporate their advice, they become more invested too.

4. What an interesting life to be a leader. EMBRACE IT.

Brickyard

THE SCENE: HUMID

Warm-up 
SSH Temp Squats
Cherry Pickers Claps: OH, Front
Tempo Merkins Side Lunges
The Thang

Partner up
Catch Me If You Can
Partner 1 performs 5 Bobby Hurley , and then sprints to catch the Partner 2, who has been running backwards. Teams complete 3 laps around track

12 – Manmakers

AMRAP while partner runs, then switch, then next exercise.
BBS
OH claps
Mountain Climbers
Burpees
SSH

11s
irkins and dips
10 ManMakers

Mary

Flutter Kicks Hello Dollies
LBCs Superman
Stretching

CIRCLE OF TRUST/BOM:
“Life rewards action, not intelligence.
Many brilliant people talk themselves out of getting started, and being smart doesn’t help very much without the courage to act.
You can’t win if you’re not in the game.” – James Clear
ANNOUNCEMENTS:
July 15 – help Andrea Phelps move
July 22nd, 7:30AM – 2.0 workout at The Project
July 29th, 7:00AM – F3 in the nude

Aug 11-13 Dad’s Camp

Humble And Boring

THE SCENE: Humid, clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, Toy Soldiers, Thai Fighters, Tempo Squats, Side leg stretches, On All 4’s- (B) Hip circles & Donkey Kicks
THA-THANG:
Mosey to track

  • 2 rounds of ATM’s (15 shoulder taps, 10 tempo MKNs, 10 fast MKNS) sprint to opposite end zone in b/w rounds
  • Burpee Mile:  48 Burpees- 12 each lap
  • Hindenberg BLIMPS:  4 corners of field, run in b/w each corner.  Do same exercise each round each corner
  • RD 1: 10 BBS
  • RD 2  20 Lunges
  • RD 3: 30 IMP Walkers
  • RD 4: 40 MKNS
  • RD 5: 50 Plank Jacks
  • RD 6:  60 SQTS

MARY:
Mosey back to AO
COUNT-OFF & NAME-O-RAMA
Lizzy, Biohazard, Fast-N-Easy, Geppetto, Gmail, Herbie, Spellcheck, Natty
CIRCLE OF TRUST/BOM:
We make heroes out of people who show up with the last minute save, but the real work is in not needing the last minute
MOLESKIN:
Date your wife
ANNOUNCEMENTS:
1776 on the 4th