F3 Knoxville

Tag: Wedding Singer

Clockpuncher

AO: thequacken
Q: Evan Wilson
PAX: Z-Pack, Glamper, Brick, High Heels (Henry Ritchie), Wedding Singer, Rich Jordan, Lizzy, Evan Wilson
FNGs: None
COUNT: 8
WARMUP:
Warm-up stuff

THE THANG:
Clockpuncher

MARY:
Flutter Kicks IC
LBCs IC
High Plank 1 – 2 minutes

ANNOUNCEMENTS:
No

COT:
I think Skid shared from Proverbs 18. It was about trying to do things out of our own power instead of relying on God.

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

The Quacken 500

AO: thequacken
Q: FixerUpper
PAX: Z-Pack, Frizzles, Wedding Singer, Nadal
FNGs: None
COUNT: 5
WARMUP:
Warmup stuff
Mosey to Friday Morning Lights, a favorite parking lot for exercise
Q forgets coupons, so mosey back to get those

THE THANG:
Get to 500 “points”
1 lap around the church = 100 points (probably too many)
Each of these reps = 1 point
25 burpees
25 merkins
25 curls
25 rows
25 squats with coupon
25 thrusters
25 flutter kicks, 4 count
25 get ups
= 300 points
+200 more reps of your choosing
= 500

MARY:
PAX hold plank spaced about 5′ apart in a line. First PAX bear crawls under 2nd PAX, jumps over 3rd, etc until reaching the end of the line. 2nd PAX repeats the process.

Q almost busted it on his 1st jump over Frizzles

ANNOUNCEMENTS:
F3 in the Nude coming up
Dragon Boat races to benefit KARM

COT:
We only get one 6/5/2024! How will you use it?

“The way you spend your days is the way you spend your life.”

Spend 6/5/2024 intentionally, giving grace, serving others, reconciling quickly when possible, and don’t presume that we will get another one.

First pm of the year

AO: thequacken
Q: Lizzy
PAX: Z-Pack, Tenderfoot, Wedding Singer, Choo choo
FNGs: 1 Choo choo
COUNT: 5
WARMUP:

THE THANG: go to the track and at the start do 5 burpees, then lunge quarter lap, 5 more burpees, then sprint, 5 more burpees all the way around then repeat one more time. Frontwards bear crawl, then 5 burpees, backwards burpees, then 5 joker pushups. Indian run the track one lap

MARY: none

ANNOUNCEMENTS:gte this weekend with convergence

COT: talked about the 60/40 rule

Choose Your Own Adventure

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: Postman (Scott Colby), Butterfly (Duncan Johnson), vanilla, Spellcheck, Natty, Wedding Singer
FNGs: None
COUNT: 7
WARMUP:
SSH, Arm Circles, Michael Phelps, Squat and Reach, Hamstring stretch, Rockettes, Merkins

THE THANG:
Choose your own adventure style lap around the park. Stations has 3 sets of exercises that had a hard and an easy option for each set followed by a run of some sort. The two middle stations were repeated on the way back

Near the lawn:
20x Ranger Merkins/Seal Claps
Lunges/Squats
Freddy’s/Dolly’s

Big Ball:
10x Pull Ups/Superman’s
20x Toe Tap/Incline Merkins
30x Squats/Calf Raises

Bridge:
20x Decline/Regular Merkins
Split Squats/Lunges
BBS/LBC

Ramp:
20x Merkins/Cobras
Squat Jumps/Sumo Squats
American Hammers/LBC

MARY:
Ab circle for last 3 minutes

ANNOUNCEMENTS:
None

COT:
Shared a bit on the significance of Easter, particularly why Jesus had to die and had to rise again. Jesus death was in our place as the recipient of the penalty we deserved and His resurrection proved Him to be more than just another man to die on a cross