F3 Knoxville

Curbside service at the Big Ball

THE SCENE: Low 40s. Clear-ish.

10 PAX!

SSH x25 IC 4ct

Overhead claps x15 IC 2ct

Seal claps x15 IC 2ct

Cherry Pickers x10 IC

Annie’s x7 each arm

BBS x 15 IC

11s at the AO – curb to fountain blocks

  • 10 dips at the fountain blocks
  • 1 curb jump across the street
  • repeat until numbers reversed

Relay run all the way from the AO with the shovel flag to the circle at the convention center crossing behind the amphitheater in the process. Return to the stage at the amphitheater.

Amphitheatre Circuit: 6 stations, 3 laps (didn’t finish for time), 25, 30, 35 reps each lap, respectively. Each station alternates between being at stage level and being at the top of the back part of the amphitheater.

  1. Merkins (floor right) – 25, 30, 35
  2. LBC (top of stairs right) – 25, 30, 35
  3. Imperial Walkers 2ct (bottom of stairs center) – 25, 30, 35 —
    1. Welsh Dragon between stations 3 and 4.
  4. Squats (bottom of stairs left) – 25, 30, 35
  5. Pull-ups (top of stairs left) – 25, 30, 35
  6. American Hammers (bottom of stairs left) – 25, 30, 35
    1. Run back to #1

Mosey back to AO

Ain’t nobody got time for that today.
10 PAX! – Cowbell, The Voice, Quarantine, Duggar, Wilson, Swanson, SiPad, Casper, G-6, Filter

“That man is perfect in faith who can come to God in the utter dearth of his feelings and desires, without a glow or an aspiration, with the weight of low thoughts, failures, neglects, and wandering forgetfulness, and say to Him, “Thou art my refuge.” – George MacDonald

The Quacken AO Launch!

THE SCENE: 50 degrees. Cloudy. Little rain toward the end.


Warmed up in an adjacent pavilion b/c we couldn’t all fit in the normal one!

SSH X20 4ct IC

Cherry Pickers x10 IC

Annie’s – x8 each forward and backward each.

Little bit of this, little bit of that…

Imperial Walkers x10 4CT
Relay run with the 20lb baby around the Fountain City Park loop 1 time. Turn around and run up to the Gresham Hill continuing the relay run with the 20lb baby.

Welsh Dragons (Happy St. David’s Day!)

  • Bear crawl position the whole time. Move forward 4 steps.
  • Do 1 merkin
  • Do 1 plank jack
  • Do 1 pair of back of shoulder taps
  • Bear crawl forward another 4 steps.
  • Rinse and repeat for ~30ft adding 1 rep to each move every time.
  • Rest and then turn around and go halfway back-ish toward where we started starting over at 1 rep each.

Relay run with 20lb baby back down Gresham Hill around the side to the Duck Pond.

The Quacken Circuit

  • 8 station circuit around the Duck Pond. 20 reps of listed exercise at each station, except the last station which is 10 Kraken Burpees (regular burpee with 3 hand-release merkins at the bottom). Repeat the loop 2x or until time.
  • #1 – 20 Squats
  • #2 – 20 Merkins
  • #3 – 20 Overhead Claps 2CT
  • #4 – 20 LBCs
  • #5 – 20 American Hammers 2CT
  • #6 – 20 Mountain Climbers 2CT
  • #7 – 20 SSH 2CT
  • #8 – 10 Kraken Burpees (3 hand-release merkins at the bottom)
  • Ran out of time, but almost finished 2nd loop

Relay run back to the AO with 20lb baby.

Out of time! We had too much fun.
18 HIMs made it out for the launch! Herbie, Abort, Half caff, Mr. Wedgie, SiPad, Bowflex, Chaucer, Hamm, Belding, Fast-n-Easy, Swanson, Quagmire, Detention, Ghost, Tank, Doubtfire, Erector, Filter
Philippians 2:3-4 “Do nothing from rivalry or conceit, but in humility count others more significant than yourselves. Let each of you look not only to his own interests, but also to the interests of others.”
4 takeaways for today:

  1. Accountability – Hold one another accountable to make it out here. Encourage one another to get better and be better. Hold one another accountable in our regular lives outside our workout times as well.
  2. Q! Sign up to Q! Everyone has the ability, wherewithal and capacity to do it. We can help. You can do it.
  3. Mend House – Come out and post with these guys on Wednesdays at 6pm. They’re a great group of guys to workout with and we all benefit from being around one another.
  4. Give Back – Give back to the AOs where you post. Volunteer for a cleanup day or help do things around the park / school / etc. I know we can definitely help the Lions Club keep FC Park clean and running well for everyone to use.
    Chili cook-off tonight 6-8pm at Fort Loudoun Yacht Club. Reach out to Rusty or Doubtfire for more info.

    F3 Knoxville, The Quacken
    Launch of The Quacken AO in Fountain City on March 1, 2019.

Ringing the B.E.L.L.S.

THE SCENE: Nice and crisp – feelin’ like a spring day!

  • 15 Baby Arm Circles – Reverse it
  • 25 SSH
  • 10 cherry pickers
  • 15 tempo squats
  • 10 tempo Merkins
  • 10 MTN climbers

Mosey on offer to the hill near the ‘ol Chocolate Factory, grab a partner and tackle the Burp Back Mountain.  100 total burpees.  While one partner does burpees the other sprints to the top of the hill, turns, and runs back.

Mosey over to the stairs beneath the glorious wig housing Big Ball and get ready for Elevens!  Start at the bottom of the stairs with 10 squats, run to the top, and perform 1 8-count bodybuilder.  Run back down the stairs for 9 squats, run up, 2 8-count bodybuilders… Keep going until 1 squat and 10 8-count bodybuilders.

Mosey over to the bridge beyond the big pond. Make your way across with Lt. Dans. Lt Dans = Lunge with right leg, lunge with left, squat… Repeat until halfway down.  Turn and mosey back towards the AO.  Stop just underneath the Big Ball and SPRINT back to the AO.

  • Burpback
  • Elevens
  • Lunge
  • Lunge
  • Sprint

= B.E.L.L.S.

Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!

Joan Cronan was the Athletic Director for the Lady Vols and worked with Pat Summit to help oversee much of the women’s athletics program’s success.  I once saw her give a talk about ensuring that every day you ring your B.E.L.L.S.  The B.E.L.L.S. are

  • Bible
  • Exercise
  • Learn
  • Letter of gratitude
  • Special project

These are daily habits that help ensure a well rounded and focused mind. Spend time in the Word, take care of your body daily, learn something new (as simple as a new word), let someone know you are grateful for them (read Ephesians 1:16 – pray for them by name), and take 5 minutes to straighten a junk drawer or toss old food out. That few minutes of chipping away at a bigger thing helps you eat the elephant one bite at a time.

CSAUP with the Bombshelter on Saturday! On a personal plug: fundraising pint night at Elkmont Exchange on Wed for Cystic Fibrosis 5-9pm

Get started and see how far you go

THE SCENE: 30* but little wind, ready to go

Even/odd static stretches for 20 count: middle, left, right
BAC forward and reverse
Tempo lunge
Mosey out of SP and over to the amphitheater, stopping in front of the stage.

  • 10 Bulgarian split squats (10 each leg)
  • Sprint the stairs, mosey back down to the stage
  • 10 calf raises on stairs

Repeato with 15 reps

Mosey further to the parking lot behind the Min Kao building on UT campus for Charles Bronson.  Three cones set up, with 5 exercises at first cone.  Perform exercise, sprint to second cone, bear crawl to the third cone, mosey back and move to next exercise.  Repeat for each exercise.

  • 50 SSH on 4 count
  • 50 Merkins
  • 50 Burpees (yup)
  • 50 Big boy sit ups
  • 50 Jump squats

Mosey back to amphitheater, need to balance out the leg work with some upper body.  15 decline merkins, 15 regular merkins, 15 incline merkins all done in succession with no rest.

Mosey back to start point for Mary.

Flutter kicks
Heals to heaven
Feet elevated crunches
Boat canoe flutters led by Pfeiffer
10 Strong: Pfeiffer, Rusty, SiPad, Pullups, Amazon, Half Caff, Ivy, G6, Swanson, Abort
I’ve noticed on weekends that I am either extremely lazy or extremely productive, and usually nowhere in between.  I either just lay around and never get started doing anything or once I get started it just leads to staying busy.  The latter was yesterday, and it simply started with doing laundry early.  Then I painted something I had put off for months.  I fixed a broken section of fence that has needed attention for at least a month.  Cleaned up the utility room.  Found clothes to donate….I just encouraged men to get started with something and see how far it takes them to accomplish other things as well.

Keep Rick (G6’s son) and Blake (Scope’s father) in our prayers as they both have surgeries upcoming.
Hardship Hill teams need to form up soon!!

Ampitheater Circuit at the Big Ball

THE SCENE: Very wet, low 40s.

SSH x 25 IC

Cherry Pickers x 10 IC

Mosey to Ampitheatre b/c it was super wet out

Continue warming up under cover on the stage

Baby Arm Circles x15 up and down IC

Burpee Drill – SSH until PAX yells “down!” to do one burpee. Everyone gets a turn around the circle.

Ampitheater Circuit –

6 Stations around the Ampitheater on the floor and on the upper level at the top of the stairs.

– 3 circuits – 20, 25, 30 reps

  1. Bottom right – MERKINS
  2. Top right – BBS
  3. Bottom center right – IMPERIAL WALKERS 4CT
    1. Bear crawl to next station
  4. Bottom center left – SQUATS
  5. Top left – PULLUPS
  6. Bottom left – AMERICAN HAMMERS 2CT
    1. Bear crawl back to 1. Repeat 3x
  • 21s – Counting is not that hard…
    • PAX do 21 SSH. First 5 are counted out loud. 6-21 are counted silently. If we don’t all stop at the exact same time, we do an exercise…. group too small to make this effective b/c we all stopped at the exact same time – even with our backs turned away from each other.
    • Each PAX was asked to lead us in an exercise around the circle

Plank with shoulder taps around the circle

Everyone in the plank position. First PAX does 10 shoulder taps on a 4CT while the others hold the plank position. Rotate around the circle so everyone gets a turn while the others plank.

G-6, Abort, Swanson, Si Pad, Filter
MLK speech at Spelman College in 1960 – “If you can’t fly, run; if you can’t run, walk; if you can’t walk, crawl; but by all means keep moving.”
Prayers for lots of folks in and around our group with health issues.