F3 Knoxville

Tag: Lizzy

Better Late Than Never

THE SCENE: Balmy for a February morning. YHCs type of weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH – Tempo Squats – Calf raises – Hamstring stretch – SSH

THA-THANG:
We began a mosey heading towards the FC Skatepark. About halfway there we stopped for a quick peak at what was coming – one round of mucho lego (10 reps). Then we continued the mosey!

Once we reached the skatepark we began the beatdown in earnest. This consisted of 2 rounds of the following:

Mucho Lego (x10):

  • Narrow squat
  • Standard squat
  • Wide squat
  • Bonnie Blair

Ab Break 1

  • Freddie Mercury (x25)
  • Crunchy Frog (x25)

Leg Circuit 2:

  • Single Leg Pogo (x10 each leg)
  • Box jump (x10)
  • Super skaters (x10 each leg)
  • Jump squat (x10)

Ab Break 2:

  • Flutter Kick (x25)
  • American Hammer (x25)

Quick mosey down the block and back before repeating!

MARY:
No time for a Mary today. Made it back to the flag just in time!
COUNT-OFF & NAME-O-RAMA
Frizzles (QIC), Fixer Upper, Lizzy
CIRCLE OF TRUST/BOM:
Take some time to think about how F3 has impacted your life. Who can you give it away to?

2/8/23 Quackblast

THE SCENE: Pretty nice, dry and 50ish
F3 WELCOME & DISCLAIMER

Delivered

PAX took note that YHC mentioned “modifying” twice, presuming that the beatdown would be extra horrible. It was no such thing.


WARM-O-RAMA:
SSH IC

Michael Phelps

Hamstring

Quads

Some back stretching stuff

THA-THANG:
A couple trips across the FUMCFC parking lot

Travel halfway across, jog back, travel all the way across, jog back.

Methods of travel

  • Duck Walk
  • Crab Walk
  • Bear Crawl

EMOM for 10 mins

Q called out the exercise and the number of reps to be completed in 1 min. If PAX finished before 1 min, they could rest.

Exercises included :

  • 10 burpees
  • 20 OHP
  • 25 side bends with CMU
  • 25 plank jacks (single count)
  • 25 curls
  • 25 merkins
  • And some others

Because he saw it on TikTok, Lizzy took the opportunity to lead in some Joker merkins, which was a plank, crawl, pushup sorta deal.

Because he saw it on Slack, YHC took the opportunity to lead in some “Bunny Humpers.” This consists of our old friend the Murder Bunny, with a Monkey Humper added after every block movement.

Because the You v. You workout is coming up on 2/22, the PAX practiced max pullups and a .66 mile run for time.

MARY:
Ran out of time (literally running as fast as possible during this time)
COUNT-OFF & NAME-O-RAMA
FixerUpper, Lizzy, Wilson
CIRCLE OF TRUST/BOM:
I was reminded at Q101 on Saturday that the workout is the means, not the end.

“The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.”

The goal of the workout is that our leadership is invigorated. How?

By practicing leadership both in the gloom and during the day.

By not fartsacking physically, spiritually, emotionally, or professionally.

By having authentic relationships with our families and each other.

MOLESKIN:
Prayer for Z-Pack and his family.

ANNOUNCEMENTS:

You v. You Challenge on 2/22

VQ week, next week