F3 Knoxville

Tag: Magic Mic (Jarrett Woodall)

BLIMPS and Circuits

AO: thequacken
Q: Wedding Singer
PAX: Z-Pack, Magic Mic (Jarrett Woodall), Prairie Dog
FNGs: 1 Prairie Dog
COUNT: 5
WARMUP: Hillbillies – Seal Claps – Squat and reach – Step Jacks – Eagles – Inchworm Merkins – Derricks

THE THANG:
B.L.I.M.P.S. followed by circuit of 7 stations with 7 different exercises on one minute Timed segments: 45 seconds of work and 16 second rest

MARY: Flutter kicks

ANNOUNCEMENTS: uncovered on 2nd Saturday of July at the Cove

COT: named FNG Prairie Dog

Old City Hill Reps

AO: bigball
Q: Swanson
PAX: G-6 (Rick Kuhlman), Postman (Scott Colby), Magic Mic (Jarrett Woodall)
FNGs: None
COUNT: 4
WARMUP: arms and legs

THE THANG:
Mosey to old city hill behind crown plaza
10 rounds up the hill
5 cones set at various distances from the top. Complete exercise on the cone that you are at when you cannot run the hill any longer
cones:
25 burpees
25 squat jumps
20 downhill mountain climbers
20 Bonny Blair’s
15 merkins

MARY:
Walk to AO
ANNOUNCEMENTS:

COT:
Set goals, go together

Skatepark Beatdown

AO: thequacken
Q: Z-Pack
PAX: FixerUpper, Wedding Singer, Magic Mic (Jarrett Woodall)
FNGs: None
COUNT: 4
WARMUP:
SSH IC
Overhead Claps IC
Tempo Merkins IC
Squat and Reach IC
Mosey to Skatepark

THE THANG:
AMRAP – 8 station circuit of exercises positioned throughout the skatepark
1 – Blockees – 10 reps
2 – Wall Climb – Climb over tall, sloped wall doing a Merkin after climbing over – 10 total merkins
3 – on the low curving wall – box jumps down the length of the wall, jumping a little further each time
4 – Flutter Kicks – 15 reps on 4 count
5 – Dips using a hand rail – 20 reps
6 – Decline Merkins off a small ledge
7 – CMU Thrusters
8 – Dumbell Curls
Then Bear Crawl the length of the skatepark and start over at 1 – Blockees!

MARY:
nope

ANNOUNCEMENTS:
Dragon Boat Race
“Uncovered” Convergence at The Cove in July or August

COT:
Inky Johnson – Overcoming Adversity, Accepting Circumstances

Hill Yeah 152

AO: bigball
Q: vanilla
PAX: Abort (Jeremy Loftis), Butterfly (Duncan Johnson), Drive-thru (Mikel Towe), Duggar, Magic Mic (Jarrett Woodall), Passport (Ryan Matthews), Postman (Scott Colby), Swanson, vanilla
FNGs: None
COUNT: 9
WARMUP:

THE THANG:

Mosey to parking lot by the creek
19 mountain climbers on a four count
Run up the ramp
19 jump squats
Run down the ramp
(Repeat four times)

Mosey to Church Street parking lot
19 reps each
Curls
Overhead press
Tricep extensions
Bent rows
American hammer
Chest press
Skull crusher
Lion King

Run up the hill to the parking lot by Henley St., Bridge
19 reps each
Freddie Mercury
Flutter kicks
LBC
Big boy sit ups
Pickle pounders
Leg raises
Penguins
Box cutters

Rinse and repeat and back to the AO

MARY: stretch

ANNOUNCEMENTS:

COT: I have just three things to teach: simplicity, patience, compassion. These three are your greatest treasures.

Lao Tzu

Flag Hand Off

AO: thequacken
Q: Z-Pack , FixerUpper
PAX: Magic Mic (Jarrett Woodall), Herbie, Evan Wilson, Ribbed, Half-Caff (Patick Teasdale)
FNGs: None
COUNT: 7
Warmup:
Z- Pack:
SSH IC
Abe Vigodas
Cherry Pickers IC
Flamingos
Little This, That, These, Those – Shoulder Stretching
Michael Phelps
Baby Arm Circles IC
Tempo Merkins IC
Mountain Climbers IC
Run Panda Express

The Thang: Burner Ring
Four Stations of Two Exercises Around the Park track. Alternate between the two exercises for 2 min 30 sec. then mosey to the next station on the track.
1. 10 burpees and 10 Step Ups (10 each leg)
2. 10 pull-ups and 10 Bruce Lees
3. 10 Lunges and 5 Tres Merkins
4. 10 Decline Merkins and 10 Flutter Kicks on 4 count

Fixer takes over the Q for run drag carry. It’s a timed fitness test.
• Run from sidewalk to cone and back – 50 yards total
• Drag two sandbags (100 lbs total) from sidewalk to cone and back
• Farmer’s carry two CMUs, sidewalk to cone and back
• Run from sidewalk to cone and back again

Mary:
No

Announcements:
• Summertime Quacken PM workouts start tonight at 1800, and Monday morning workouts will cease until Autumn. Lizzy is the Monday PM Q.
• Flag hand off at Big Ball this Thursday, Drive-thru to Postman.
• Convergence and GTE this weekend at Asylum. F-3 Knoxville is doing a canned food drive in conjunction with the convergence. Z-Pack will collect the canned food donations at the Quacken, and he will turn it in at the convergence.
• Also this Saturday as part of the convergence there will be a Nant’an transition from KickFlip to Mermaid.

COT:
I am thankful for FixerUpper and the PAX.
Fixer EH’d me in December 2022.
I’ve made friends – guys like Fixer, Lizzy, Wedding Singer, and others and we’ve carried each other’s burdens here at the Quacken through prayer.
My fitness has greatly improved and I feel more equipped in leadership.
At the least I want to maintain what Fixer and the PAX have built over the last year and a half. My goal is to grow this AO and do more fun fitness, fellowship and faith stuff together. We will do these things at the Quacken as we pursue the mission of invigorating male community leadership.

A scripture to encourage us in F3,
Ecclesiastes 4:9-12
New International Version
9 Two are better than one,
because they have a good return for their labor:
10 If either of them falls down,
one can help the other up.
But pity anyone who falls
and has no one to help them up.
11 Also, if two lie down together, they will keep warm.
But how can one keep warm alone?
12 Though one may be overpowered,
two can defend themselves.
A cord of three strands is not quickly broken.

Prayer time.