F3 Knoxville

Tag: Secret Garden

Cardinal’s VQ, 1 year later

AO: thequacken
Q: FixerUpper
PAX: Secret Garden, Z-Pack, Lizzy
FNGs: None
COUNT: 4
Cardinal’s Q

Warm-o-Rama:
15 Side Straddle Hops
10 Tempo Merkins
10 Flutter Kicks 
10 Little Baby Arm Circles Forward
10 Little Baby Arm Circles Backward
10 Hallelujahs
10 Knoxville Cherry Pickers
20  Sec. Samson Hold
10 Willie Mayes Hayes
The Thang:
Choose two points about 100 yards from each other – these will be Point A and Point B. Starting at “Point A” perform Set 1 exercises, then run to “Point B” and repeat those same exercises. Run back to “Point A”.
Repeat this sequence for exercise Sets 2, 3, and 4.  

Set 1
5 Burpees
Moment of silence after burpee #2
5 Big Boys
5 Heels to Heaven

Set 2
10 Burpees                                               
10 Little Baby Crunches
10 Mt. Climbers Double Count

Set 3
15 Burpees                                               
15 Air Squats
15 Freddy Mercuries

Set 4
20 Burpees

ANNOUNCEMENTS: big ball convergence 1/20

COT: 1 more burpee
There’s a last time for everything
Do good as long as you have the opportunity. Galatians 6:10

The Holidays and Stuff

AO: thequacken
Q: FixerUpper
PAX: Z-Pack, Secret Garden
FNGs: None
COUNT: 3
WARMUP: Side Straddle Hops, of course
Hammy Stretch
Quad Stretch
Butterfly Stretch
Hip Flexor Stretch
THE THANG: Used the F3 Beatdown in a Box Card Set (get yours at the F3 gear store! Or borrow mine!).

4 stations located on the park loop
1 card per station
Various exercises and jogging between stations ensued for 40 mins
MARY: Included in the activities above
ANNOUNCEMENTS: GTE prep event on Saturday
COT:
“At the root of all ingratitude is the love of one’s own greatness.”
www.desiringgod.org/articles/the-root-of-ingratitude
Time of prayer

You versus you

AO: thequacken
Q: Lizzy
PAX: Ghost Flag (F3Knoxville), Secret Garden, None
FNGs: 1 None
COUNT: 2
WARMUP: ssh and cherry pickers
THE THANG: repeat of the March you vs you wod
MARY:
ANNOUNCEMENTS:
COT:

CMUs and Stairs

AO: thequacken
Q: Z-Pack (Brian Brockman)
PAX: Lizzy, Secret Garden, Trip, Dr. Seuss
FNGs: None
COUNT: 5

WARMUP:
SSH IC
Abe Vigodas
Flamingos
Baby Arm Circles and Backards
Michael Phelps
Tricep, Shoulder Stretch
Tempo Merkins IC
Armadillos
Mountain Climbers IC
Lap around church

THE THANG:
1st Parking Lot
1 CMU OH Press 45 sec
2 CMU Curls 30 sec
3 Decline Merkins 30 sec
4 Flutter Kicks while pressing CMU 45 sec
5 CMU Squats 30 sec

Fast walk to stairs with CMU.
Go up stairs while carrying CMU 3 times.

2nd Parking lot – repeat 5 CMU exercises.

Fast walk with CMU to other set of stairs. Go up with CMU 3 times again.

3rd Parking lot – repeat 5 CMU exercises.

Return to AO meeting spot.

MARY: none
ANNOUNCEMENTS: Ruck to Big Ball on Aug 26
COT: Show Up
There’s an old quote that I think has some truth, “80% of life is just showing up.” At F3 we talk about being high impact men. So we gotta show up to do that. I want to encourage you that you did show up today. I’ve heard it many times during a work out, “At least you got out of the bed and came out to the workout.” Its hard sometimes to show up and we have to balance the different spheres of our lives. We have jobs, families, church responsibilities, etc. Sometimes we spread ourselves too thin, bite off more than we can chew, and we have to step back and adjust our schedule. But, I think its better to bite off more than we can chew and fail at something rather than not show up to whatever in our lives. This is how we grow l. Like here and now each workout we show up for, if we are regular, then we grow. When we show up opportunities will present themselves. So, be intentional and show up and see what happens. This word is probably more for me than anyone else here.

Basic Beatdown

AO: thequacken
Q: Road Block
PAX: FixerUpper (Patrick Core), Z-Pack (Brian Brockman), Lizzy, Duggar (Gary Anders), Tenderfoot, Secret Garden, Dr. Seuss
FNGs: 1 Dr. Seuss
COUNT: 8

WARMUP:
SSH’s, Hillbillies, Imperial Walkers, stretches, an uphill Mosey

THE THANG:
Bataan Death Crawl

Four sets of arm, ab, and leg exercises with a 1/3 mile mosey between each.

Ring of Fire – squats

A brief word about Creation and Evangelism.

Also enjoyed a cameo appearance (due to injury) by Wedding Singer and his sidekick Scout!