F3 Knoxville

Tag: Ribbed

Deflategate 2024

AO: the-equalizer
Q: Bookman
PAX: Cheney, Ribbed, Blindside, Bookman, Snitch (Cory Beilharz ), Lilo, Madoff, Headgear, Stripped
FNGs: None
COUNT: 9
WARMUP: SSHs, Uninterested Abe Vagodas, Cherry Pickers

THE THANG:
Dodgeball!
Throw the ball, burpee
Get hit, 5 burpees
When you score, rifle carry a sandbag to the other side of the pickleball court
First to 10 watches losers do 20 monkey humpers
Every five we do a bonus exercise:
Hello dollys, Freddie mercuries, LBCs, Squats, Lunges
Session ended in a 2-2 tie

MARY: no time, we dodgeballed

ANNOUNCEMENTS: hardship hill 5/27, thunderhead hike 5/18, F3 In The Nude this summer. Wax accordingly.

COT: Keep each other accountable. I will get 5 unassisted push ups by 5/12/25. If not, I need to held accountable.

Most importantly, thanks for starting off the first day of 43 with a ton of fun. I look forward to being out there every MWF and miss it when I can’t be or fartsack.

Creed Tabata

AO: the-equalizer
Q: Snowbird
PAX: Swimmies (Nathan Chesney), Stripped, Utah, mouthwash (Mike), Cheney, Snitch (Cory Beilharz ), Ribbed, Madoff
FNGs: None
COUNT: 9
Warm up:
– SSH
– Rockettes
– Deep lunges/split squats

The Thang (20 sec work/10 sec rest x 8)
– Line sprints
– V-ABCs
– Jump knee-tuck
– ATG split squat holds
– Archer merkins
– Tibialis raises
– Handstands

COT: Do hard things, not simply to get better, but to be confronted by your weakness, and so have opportunity to trust and boast in Christ (2 Cor 12:9-10).

[f3knoxvillemain] King Builder (Convergence)

AO: f3knoxvillemain
Q: Tinker Bell-GTE Trainer (STL) , Motorboat (Indianapolis)
PAX: Blindside, Waxjob, Shuttlecock (Riley Brady Parmer), Rep Sleepy, Commission, P3, Z-Pack, Steam, skewer, Spellcheck, Single (Ryan Chambers), Brick, Tenderfoot, slappy, Gmail, Borg, The Situation, Maxime – Pittsburgh, Nubbins (F3 Muletown), Kodak (Joe Beach), Uncle Rico (Naperville), FixerUpper, Lizzy, CRISPR, F3 Pluto ( Hugh Nystrom), Tropicana, Charmin (John Willis), Pac-man, Stitch, Snitch (Cory Beilharz ), OnStar, Swimmies (Nathan Chesney), Duggar, Choir Boy, Betty, Voodoo, Smoked Pickle, Grandslam, Einstein, Lilydipper, Pusher, Guppy, Guardrail, Median, Mermaid, KickFlip, Cheatsheet, Utah, Toretto, Honeydew, Tonka, Pom Pom (Grayson Vaughn), Eliza, Ribbed, I-Beam, Mathlete, Cart Girl (John Sadler) (Chatt, TN), Swanson, Abort (Jeremy Loftis), Dumpster Dive, Anchorman, Humper ( Sam Hartness ), David Wood, Bones, Rooter, scratch & win, full moon,, Ike
FNGs: 1 Ike
COUNT: 89
Kingbuilder
Q: Tinker Bell Bones Motorboat
Warm Up: Mosey to the base of Picket’s Charge
Thang 1:
Get Right-Fatigue makes a coward of us all
-Bones led a series of up and down the hill with Bomb Jacks, Burpees, Monkey Humpers
-Live Right-When in charge, take charge
-Motorboat led standard F3 exercises IC emphasizing staying together as a team and the importance of cadence
-Lead Right-Leaders build leaders
-Tinker Bell led 4 corners with exercises of No cheat merkins, no surrenders, and get ups. Guppie was tasked and taught to lead the group in SSH and 6ct burpee IC
-AAR process
-Leave Right-Virtuous leaders work themselves out of job
-Guppie taught Pusher to lead SSH and Burpees IC
-AAR process

Mosey back to flags

The COT was the Nant’an change from Kickflip to Mermaid.

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.

Better late than never

AO: the-equalizer
Q: mouthwash (Mike)
PAX: Blindside, Lightweight, Madoff, mouthwash (Mike), Ribbed
FNGs: None
COUNT: 5
WARMUP: ssh x20, tempo squats, windmill, little bit of this and little bit of that

THE THANG: Tabata under the pavilion.

– merkins
– Squat jumps
– Box cutters
– Carolina dry docks
– Bulgarian split squats
– Side crunches
– Dips
– Calf raises

MARY:

ANNOUNCEMENTS:

COT: