F3 Knoxville

Category: Quacken

Clock Puncher

AO: thequacken
Q: Z-Pack
PAX: Lizzy, Tenderfoot, Rich Jordan, Brick, High Heels, Duggar
FNGs: None
COUNT: 7
WARMUP:
SSH IC
Windmill Stretch IC
Baby Arm Circles IC
Merkins IC
Squat and Reach IC
Mountain Climbers IC

THE THANG:
In an open grassy area in the park place four cones to make a clock face at 12 0’clock, 3 o’clock, 6 o’clock, and 9 o’clock positions. The cones should be about 10 – 15 yards from a center spot on the clock face.

Starting from the center use a cmu and murder-bunny to the 12 o’clock cone. At the 12 o’clock cone do 15 cmu squat-overhead press. Then bunny-murder back to the center. Back in the center do flutter kicks – 4ct, 15 reps.

Next, bear crawl to the 3 o’clock cone and do 5 Tres Merkins (diamond Merkin, regular Merkin, wide hand position Merkin). Crawl- bear back to the center and do Dead Bugs – 4ct, 15 reps.

Next, murder-bunny to the 6 o’clock cone and do 15 cmu squirrels. Murder-bunny or bunny-murder back to the center and do heals to heaven – 25 reps.

Next, bear crawl to the 9 o’clock cone and do 15 man-makers. Crawl bear back to the center and do 25 big boy situps.

After making one trip around the clock, rinse and repeat the clock until time is up.

MARY:
included in The Thang

ANNOUNCEMENTS:
Upcoming events- Dragon Boat race, F3 Uncovered convergence, and Marine Mud Run

COT:
Paul’s courage by faith
Acts 21:7-15

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.

Murph – Way off the books

AO: thequacken
Q: FixerUpper
PAX: Z-Pack, Trip, Sadie (Baby) Hawkins
FNGs: None
COUNT: 4
WARMUP:
Arrive and get rained on

THE THANG:
Murph

MARY:
No

ANNOUNCEMENTS:
Also No

COT:
Never out of the fight! :muscle:

A.C.T.

AO: thequacken
Q: FixerUpper
PAX: fast-n-easy (Nate Votta), Gmail, Spellcheck, Hobie, The 6
FNGs: None
COUNT: 6
WARMUP:
Disclaimer

THE THANG:
Ruck around the park, 1 loop. Notice Spellcheck ‘ s getaway car parked on Hotel. A small man-hunt ensued. (small hunt, not small man to clarify). Found him, and went to Gresham MS track. Rucked some loops, did some PT after each loop.
Loop 1 – 10 Hand release merkins
Loop 2 – 10 Thrusters
Loop 3 – something else, I think
Loop 4 – 15 No cheat merkins

Back to the AO

MARY:
nope

ANNOUNCEMENTS:
Hardship Hill coming up

COT:

Ask
Commit
Talk

I recently heard a story of a man who overcame addition to alcohol. He said that at a recovery group meeting he had this interaction:
Man #1 : Do you want to stop drinking?
Man #2 : (sarcastically) Why do you think that I am here?
Man #1 : OK, then commit to being sober for 24 hours.
Man #2 : I need decades of help, not just one day.
Man #1 : Ask God for help, commit for 24 hours, and then let’s talk about that one day.
Man #2 : Fine.

So he did it, and he’s been taking it one day at a time for 15 years. He shared the model of ACT.

Ask – Humbly Ask God to help you in this struggle.
Commit – Dedicate yourself to do this for 24 hours
Talk – Speak to a friend

Repeat

He further shared how he uses this approach on other parts of his life (anger, for instance). I decided to start this today in my own life, fighting against my selfish attitude toward my family.

When Lizzy gets bad phone calls

AO: thequacken
Q: Lizzy
PAX: Duggar, Z-Pack, Brick, Choo, Trip
FNGs: None
COUNT: 6
WARMUP:

THE THANG:
We did alot of movement but the highlight was 100 burpees, 40 mm, 50 flying squirrels

MARY:

ANNOUNCEMENTS:

COT: I’ve been struggling with anger for a long time and F3 has helped alot