F3 Knoxville

Testimony

AO: dogpound
Q: Unibráu (Nick Robinson)
PAX: Ice Cold, Waxjob, Google(Tim Dugas), Junk (Sam Yoakum), Madoff (Daniel Hereford)
FNGs: None
COUNT: 6

WARMUP:
jumping Jack’s, Grady Corn, Bend and Reach.
THE THANG:
Burpees on the mosey to the pull up bars.
Pull ups.
Burpees on the mosey back.
Super 21s, for a total of 231 push ups and 231 sit ups/ crunches.
MARY:
Leg Lifts, Flutter Kicks, and V-Ups.
ANNOUNCEMENTS:
COT:
Shared testimony.

IPC week 4

AO: the-project
Q: Mathlete
PAX: 3-Peat (Carlos Rodriguez), Biohack, OBrother, Ocho, Comfort Zone, Mathlete, Duke, Rocket
FNGs: None
COUNT: 8

WARMUP:
SSH, Grady corn, tempo squats
THE THANG:
IPC wk 4 is too complicated. Here is a link: f3greenwood.wordpress.com/2023/09/24/we-arent-professionals-ipc-2023-week-4/
MARY:
No time
ANNOUNCEMENTS:
2nd F pizza at St. Mary’s Friday. send an order to rocket, bring your own beverages.
COT:
Pray. It seems too simple and easy to be effective, but it’s not and it is. Don’t let the apparent ease of taking a few minutes stop you from doing it at all. Don’t let a high standard keep you from something simple. Prayer is the one thing we can always lean on.

Death of the IPC

AO: the-equalizer
Q: Blindside
PAX: Stripped, Ice Cold, Unibráu (Nick Robinson), Utah, Snowbird, Blindside
FNGs: None
COUNT: 6
WARMUP:
Cherry Pickers IC x5 | LBAC each way IC x10

THE THANG:
IPC 2023 Week 4
There were Murder Bunnies, Bear Crawls, Thrusters, WW3 Situps, etc.

MARY:
Fellowship Mosey back to AO

ANNOUNCEMENTS:
Shamrock Shovel-Flag handoff Sept. 29th

COT:
Successful people do what unsuccessful people are not willing to do. Don’t wish it were easier, work on being better

The Snooze Alarm Impromptu Q

AO: asylum-am
Q: Bunny
PAX: P3 (Jordan Simmons), Dodgeball, Waffle House (Brady Greene), Rainbow, Fabio (Joe Hamilton), WORM, Double Wide, Thigh Master (F3 Muletown), Cat Gut (Mike Davis), Dung Beetle (Scott Kimsey), Hands, TRC/Crab legs, Matlock (Bill Maddox), Cinco (Scott McGuire), Pac-man, Love’s, Sawdust, Holes
FNGs: 1 Holes
COUNT: 19
WARMUP: SSH, Tie-Fighters & Rockettes in a Line

THE THANG: Did an escalator with burpees(a few bro-pees), squats, mericans and pickle pounders as we traveled our way around cardiac to Everest.

MARY: Stretching

ANNOUNCEMENTS:
– IPC Week 4 will be on Ruggles Field.
– Conspicuously absent from his Q was @Woodpecker who hit the snooze button.

COT: Attitude

IPC Week 4, rise up or coast?

AO: thequacken
Q: FixerUpper
PAX: Wedding Singer, Herbie, Z-Pack, john deere
FNGs: None
COUNT: 5

WARMUP: lil bit o that
THE THANG:
f3greenwood.wordpress.com/ironpax/preblasts/
MARY:
ANNOUNCEMENTS:
COT:
When faced with what should be an easy day, I often “play down to the level of my opponent,” or put it on autopilot. However, if there is a challenge facing me, I know I have to meet it.

The IPC is a great example. I can’t really just phone it in when leading or participating in this workout because I know it will be such a challenge.

I appreciate the men of The Quacken who embraced the challenge the past 5 weeks together and come through it with a little more grit and resilience. Let’s take that from the gloom and share it with others.