F3 Knoxville

Category: Quacken

Coffee Ruck part 8&9

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AO: thequacken
Q: FixerUpper
PAX: Tiny Dancer, Z-Pack, Shotgun, Spellcheck
FNGs: None
COUNT: 5
WARMUP:
Ruck a loop around the park

THE THANG:
Ruck to Dunkin. Warm up a little inside while coffee is brewed. Consider whether the drive thru would have been quicker.

MARY:
Nope

ANNOUNCEMENTS:
The Quacken 6th Anniversary on Monday 3/3. Abort and Herbie on Q
Escape from Haw Ridge Friday 3/28

COT:
Reflection on a recent visit to a nursing home and Ecclesiastes 12. “Remember your Creator in the days of your youth…”

CMU Workout

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AO: thequacken
Q: Shotgun
PAX: Z-Pack, FixerUpper, Spellcheck
FNGs: None
COUNT: 4
WARMUP:
SSH
Hillbillies
Knoxville cherry pickers
Tempo squats
Baby arm circles
Overhead press
Overhead collapse
Phelps

THE THANG:

1st round:
Run across parking lot and complete 1 merkin.
Run back and complete 20 CMU squats, overhead press and curls. Each time we run increase one merkin until we reach five and decrease five reps for the CMU exercises until we reach 5 reps for each exercise.

Next exercise:
Farmers cary with merkins half way through.

Next exercise:
Ring of fire with squats.

2nd round:
Repeat first round but replace CMU exercises with CMU dumbbell swings, thrusters and lunges.

Next exercise:
Farmers carry.

MARY:
Ab exercises.

ANNOUNCEMENTS:
None.

COT:
The Way of The Warrior. In a world where there is so clearly a lack of peace we are called to rest and put our hope in the Lord who is the only way we will ever obtain true peace. We cannot control the environment around us, but with the Lord’s help we can control how we respond and the choices we make. Peace is intimately connected to hope. Through the hope we have in Christ we are able to truly find rest. A reminder is that in our many struggles and battles, we have the Lord on our side who can calm the sea yet also provide for the birds. Therefore, we can have the confidence that he is always in control and will provide the peace that we long for and that is needed to navigate our battles.

Modified Groundhog Escalator

AO: thequacken
Q: FixerUpper
PAX: Shotgun
FNGs: None
COUNT: 2
WARMUP:
Warmup stuff

THE THANG:
Modified Groundhog Escalator
Mosey to Gresham track
At start and halfway point on each lap, perform exercises.
Jog between exercise points.
Increase reps by 10 after each lap (increase get ups by 1 rep).

Exercises were
– 10 squats
– 10 lunges
– 10 second plank hold
– 1 get up

MARY:
Nope

ANNOUNCEMENTS:
The Quacken 6th Anniversary, Monday 3/3
Escape from Haw Ridge 3/28

COT:
Walking COT back to AO due to time
Like the movie Groundhog Day, sometimes it feels like we are stuck in a never-ending loop. This was intentionally a monotonous, boring, and hard workout.

The point I wanted to make is that ,yes, there are boing and repetitive parts to our lives (taking out the trash, taking the dog for a walk, doing taxes, doing timesheets at work, showing up for our commitments). But we can be faithful to do a good job in small tasks, and this will benefit ourselves and others as well.

Prayer for certain requests. SYITG next time :v:

Springtime ruck

AO: thequacken
Q: FixerUpper
PAX: DoorKicker (Jud), Z-Pack, Natty
FNGs: None
COUNT: 4
WARMUP:
Ruck a loop around the park
THE THANG:
Ruck up some hilly streets
MARY:
Ruck back downhill
ANNOUNCEMENTS:
Escape from Haw Ridge 3/28
COT:
Ran out of time. Will do two COTs next time I Q to make up for it.

Buddy Beatdown

AO: thequacken
Q: DoorKicker (Jud)
PAX: Z-Pack, FixerUpper, Shotgun
FNGs: None
COUNT: 4
WARMUP: Cherry Pickers, Michael Phelpses, Cross Country Skiers, Tennessee Rocking Chairs

THE THANG: Buddy Resisted/Assisted Merkins, Leg Throws, and Military Press x 3 sets.

Bear crawls while our buddy held up the CMU then switched over.

CMU NASCAR while our buddy planked then switched over.

Finally we attempted a CMU Wheelbarrow race but it proved to be very challenging

MARY: Lunges

ANNOUNCEMENTS:

COT: Focus on your gratitude and try to notice the good in your life in order to combat the negative.