F3 Knoxville

Tag: Lizzy

See and do

AO: brickyard
Q: fast-n-easy (Nate Votta)
PAX: Spellcheck, Appleseed, Lizzy, Herbie, Biohazard (Jay Shepherd), fast-n-easy (Nate Votta), Simmons, Gordie, Natty
FNGs: None
COUNT: 9
WARMUP: windmills, squats, LBC, overhead, seal, Moroccan, long lap

THE THANG: apparently quite confusing???

10yrd breakdowns with partners
-Partner 1 10 merkins/ 1 burpee, then run to end and call out partner and SSH till partner joins
-Partner 2 SSH to fail until called out, then 10merkins/ 1 burpee. Then join partner
-Wheelbarrow across the grass field, run back to next 10yrd marker and repeat adding 1 burpee each time.
-When at the grass field, swap wheelbarrow with partner

There was only 7 increments, so top number was 10merkins/ 7burpees

We got off course so we had to do MM to reset the standard a few times.

10 count slow mountain climbers

MARY: flutter kick

COT: realize your issues are not as bad as you may make them out to be. Sometimes our issues just need to be solved or resolved. There is always someone there that can put it in perspective.

Skatepark Beatdown

AO: thequacken
Q: Z-Pack
PAX: Lizzy, Gmail, FixerUpper, Postman (Scott Colby), Trip, John Deere, Big Sky, Boots
FNGs: 1 Boots
COUNT: 9
My 2.0 Trip turned 12 last week. We celebrated his birthday, and he helped out with cadence counts and exercise demonstration.

WARMUP: Greeting and Disclaimer, then…
SSH, IC
Abe Vigodas
Flamingos- Quad Stretch
Baby Arm Circles, IC
Michael Phelps
Tempo Merkins, IC
Squats, IC
Mosey from AO to Skatepark

THE THANG:
AMRAP – 6 exercise stations and a bear crawl.
Station 1 – At low rail do 2 manmakers, jump over rail, do 2 manmakers. Repeat for 12 total manmakers.
Station 2 – at tall sloped wall- climb over wall, at bottom do a merkin, climb back over wall do a merkin. Repeat for 12 total merkins.
Station 3 – there is a low curved wall. Do box jumps down the length of the wall.
Station 4 – Do 24 LBCs
Station 5 – At hand rail with steps to calf raises – 12 reps each leg
Station 6 – 12 Decline Merkins
Mosey back to other side of skatepark, then bear crawl the length of the skatepark.
Mosey back to Station 1 and repeat the circuit.
At 0605 we jogged back to the AO
MARY:
Hello Dolly IC
Freddie Mercury IC
Bruce Lee IC
Low Plank 1 min.
Flutter Kicks IC
Thor Hammer IC
ANNOUNCEMENTS:
none
COT:
Trip shared inspiration from his study of George Washington – sacrificial leadership, bravery.

Prayer Time – lifted up requests

52 surprises and a Migraine

AO: brickyard
Q: Natty
PAX: Lizzy, fast-n-easy (Nate Votta), Herbie, Switchgrass (Stacy Clark), Gordie, Natty
FNGs: None
COUNT: 6
WARMUP: 20 SSH, 20 OH Claps, 20 seal claps, 20 Chinooks, 20 OH Press, 20 Army Cherry Pickers, 20 Thai Fighters, 10 Windmills
THE THANG: mosey to Field and lunge the end zones sprint the straights performing 10 Man Makers at each except the last do 12 for total of 52
BOMBS
50 burpees P1, P2 sprints to EZ and back
100 OH Claps, Bear Crawls to 50 and sprint back
150 MKNS, side shuffle L to EX and R back
200 BBS. Bernie to EX and back
250 SQUATS, run up and down 4 flights of stairs
15 Australian Nut Knockers

MARY: 10 Bruce Lees
ANNOUNCEMENTS:
COT:

Groundhog Day

AO: thequacken
Q: FixerUpper
PAX: Lizzy, Z-Pack, Back Draft (Caleb Haney), FixerUpper
FNGs: None
COUNT: 4
WARMUP:
SSH admin by Lizzy
Disclaimer
Hamstring stretch
Cherry Pickers IC
Baby Arm Circles for’erds and back’erds IC
Michael Phelps
Some of these, some of those
5 each of exercises for The Thang (see below)

THE THANG:
Groundhog Day AMRAP
10 burpees
10 merkins
10 big boi situps
10 squats
1 lap around the park (.33 mile)

MARY:
Flutter kicks 30 IC
Hello Dollys 15 IC
Heels to Heaven 10 IC
Star Gazers IC

ANNOUNCEMENTS:
Biggest loser challenge. Z-Pack and Lizzy weighed in. FixerUpper committed to continue fasting on Mondays.
Guest Q, Brick and Matlock next Wednesday

COT:
This workout is called Groundhog Day because it is the same thing over and over and over. Our daily lives often feel like this, but in the middle of the mundane, we can be consistent.

In Q Source, simplicity is the foundation of consistency. I have a joke that I talk a lot about in December. “January 1, everthing’s gonna change!!” Of course, things rarely do. However, with small and simple incremental changes, we can build routines, and form better habits. Living out those habits will make us into consistent men.

Prayer for Lizzy’s day at work, Wedding Singer’s foot, and Backdraft’s business.