F3 Knoxville

Category: Quacken

Gibbs Drive Ruck

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AO: thequacken
Q: Z-Pack
PAX: Z-Pack, DoorKicker (Jud), Spellcheck
FNGs: None
COUNT: 3
WARMUP:
1 Lap at park

THE THANG:
About 2.6 miles on the neighborhood streets in and around Gibbs Drive.

MARY:
No

ANNOUNCEMENTS:
Gobbler Challenge sometime next week at the Quacken

COT:
“Outdo one another showing honor.”
I’m going back to the respect and gratitude well. Here’s encouragement to express respect and gratitude and love to your M. Maybe take time and write a note telling specifically about how you are grateful for them.

52 Card Beatdown

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AO: thequacken
Q: Z-Pack
PAX: Tiny Dancer, Wedding Singer, FixerUpper, DoorKicker (Jud), Prairie Dog, Z-Pack
FNGs: None
COUNT: 6
WARMUP:
SSH
Windmills
Squat and Reach
OH Claps
Baby Arm Circles
Seal Claps
Ring of Fire Squats
Ring of Fire Merkins

THE THANG:
52 Card Beatdown
:heart: = Burpees
:diamonds: = Decline Merkins
:spades: = Squats
:clubs: = Lunges
The card number is the number of reps. Jacks are 11 reps, Queen 12, and King 13.
Ace = 25 SSH, 4 count

We were 5 cards short of completing the deck. We took a few short breaks to tell dad jokes.

MARY:
No, ran out of time

ANNOUNCEMENTS:
Gobbler Challenge at the Quacken one day next week, stay tuned.

COT:
Proverbs 17:22 – “A joyful heart is good medicine, but a crushed spirit dries up the bones.”
Ecclesiastes 3:4 – “A time to weep, and a time to laugh; a time to mourn, and a time to dance.”
Life is hard. We walk through various trials and things get very serious. Sometimes we need to take a break and lighten up. So tell some jokes, find something funny to read or watch and just laugh. Its good for your soul.

Dad Joke – My friend was showing me his tool shed and pointed to a ladder. “That’s my stepladder,” he said, “I never knew my real ladder.”

Stairs and CMUs

AO: thequacken
Q: Z-Pack
PAX: DoorKicker (Jud), Hobie, Prairie Dog, Z-Pack
FNGs: None
COUNT: 4
WARMUP:
SSH
Windmills
Michael Phelps
Squat and Reach
Baby Arm Circles
OH Claps
Ranger Pushups – 4 man square

THE THANG:
Slowsey, carring CMU to our favorite parking lot. Murder bunnies through a lawn on the way.
– Six exercises with CMU using Tabata timer – 45 seconds work, 10 seconds rest.
– Blockees
– Curls
– Decline Merkins
– Flutter Kicks while pressing CMU
– Lunges with CMU
– Rows
– Five trips up and down the stairs, carrying a CMU
Rinse and repeat. We got 3 sets of the six exercises and 3 sets of stairs.

MARY:
no time

ANNOUNCEMENTS:
Convergence at Asylum on Saturday!

COT:
Respect and Gratitude Challenge from Wedding Singer
Romans 12:10 – “Love one another with brotherly affection. Outdo one another in showing honor.”

Even though he didn’t make the workout, I talked about my respect and Gratitude for FixerUpper. Thanks for being a high quality dude, a HIM.

Ruck around, Find out.

AO: thequacken
Q: Gmail
PAX: FixerUpper, Z-Pack, Pushback
FNGs: None
COUNT: 5
WARMUP:
Imperial Walkers
THE THANG:
Lap around FC park.
march to Central
few sets of merkins/ dips before a few stadium climbs
march back to AO
ANNOUNCEMENTS:
Brolympics Nov 16
COT:
“If you Cannot embrace the pain of learning but must have instant gratification, you forfeit the greatest rewards in life” John Piper

Circle of Gain

AO: thequacken
Q: Prairie Dog (Trey Barrett)
PAX: FixerUpper, Tiny Dancer, Wedding Singer, Z-Pack, Prairie Dog (Trey Barrett), F3 buddy from Georgia
FNGs: None
COUNT: 6
WARMUP:
Watsupdogs
Ballerinas
SSH
Descending Lazy SSHs
Run to the top of the hill and back

THE THANG:
Circles of Gain
1. Whole pax forms plank circle. CMU rotates around the circle. The man with the cmu does 10 reps of blockees before passing to the left. Circle keeps going with the rep count descending every round.
2. Whole pax forms big boy circle. CMU rotates around the circle. The man with the cmu does 10 reps of side lifts before passing to the left. Circle keeps going with the rep count descending every round.
3. Whole pax forms squat circle. CMU rotates around the circle. The man with the cmu does 10 reps of thrusters before passing to the left. Circle keeps going with the rep count descending every round.

Bonus! Cocaine Bear Crawl to end the workout.

ANNOUNCEMENTS:
Convergence coming up Nov 16th. See ya’ll there!

COT:
Matthew 7:14
“For the gate is narrow and the way is hard that leads to life, and those who find it are few.”
A heavy reminder that in a scruffy little city where church going may be the norm, those who find life are still few. Hell is real. Let’s strive to love those around us with eternity in mind!