F3 Knoxville

Category: Quacken

Burner Ring – Seize the Gloom

AO: thequacken
Q: Z-Pack
PAX: FixerUpper
FNGs: None
COUNT: 2
WARMUP:
SSH IC
Abe Vigoda
Cherry Pickers IC
Flamingos – Quad Stretch
Michael Phelps
Little This and That, These and Those – Tricep & Should Stretch
Baby Arm Circles IC
Tempo Merkins IC
Tempo Squats IC
Run a lap at the park

THE THANG:
Four stations on the park track. Perform the reps of each exercise alternating between them for 3 min. Then mosey to next station. After finishing a lap, repeat – AMRAP.
1. 10 Step Ups, each leg
10 Burpees
2. 10 Pull ups
10 Burpees
3. 10 Bonnie Blairs
10 Burpees
4. 15 Decline Merkins
10 Burpees

MARY:
no
ANNOUNCEMENTS:

COT: Romans 12:10 “Love one another with brotherly affection. Outdo one another in showing honor.”

I’m thankful for F3 and I want to honor the men who show up, Q, and lead. I appreciate FixerUpper, Lizzy, and Wedding Singer among others for their efforts at F3. Fixer does a lot with Qing and planning as he leads The Quacken AO. Wedding Singer did an awesome job leading the convergence with Drive-thru (Mikel Towe) and I appreciate his participation at Quacken. Lizzy is faithful to post, share a word, and step-up in any way that is needed. I encourage all the guys to take an opportunity to honor someone in their life.

January You vs. You

AO: thequacken
Q: Z-Pack
PAX: FixerUpper, Lizzy, Wedding Singer, Trip
FNGs: None
COUNT: 5

WARMUP:
SSH IC
Abe Vigoda
Cherry Pickers IC
Flamingos – Quad Stretch
Michael Phelps
Little This and That, These and Those – Shoulder and Tricep Stretch
Overhead Claps IC
Tempo Merkins IC
Tempo Squats IC
Mosey from AO to Gresham Track
THE THANG:
10 manmakers oyo
Timed 2 mile run on the Gresham track
Maximum merkins in 2 minutes
We ran out of time for the timed big boy situps, body weight squats, and manmakers.
I’ll have to work on time management for the next you vs. you.

MARY:
no time
ANNOUNCEMENTS:
convergence at big ball this Saturday
Lizzy mentioned a ruck in the Smokies next month
COT:
Preach the gospel to yourself everyday. Be encouraged by recalling your own testimony.

Skatepark Beatdown Part Trois

AO: thequacken
Q: Z-Pack
PAX: Lizzy
FNGs: None
COUNT: 2

WARMUP:
Side Stradle Hops IC
Abe Vigodas
Cherry Pickers – IC
Quad Stretch -Flamingo
Overhead Claps
Little this, little that, these, those – Tricep and Shoulder Stretching
Michael Phelps
Tempo Merkins IC
Tempo Squats IC
Mosey over to Skatepark

THE THANG:
AMRAP Workout- Do a circuit of exercises around the skatepark

Station #1 Low Rail Blockees – 12 reps
Station #2 Corner Wall climb over the wall 12 times going back and forth. Do a Merkin on each side at bottom
Station #3 Low Curved Wall Do box jumps all the way down the curved wall, jumping a little farther each time
Station #4 Top Flat Level Flutter Kicks – 24 reps on 4 count
Station #5 Rail with Steps Dips – 24 reps
Station #6 Raised Block McDs end Decline Merkins – 12 reps
Station #7 Middle Raised Area Squat Thrusts – 12 reps
Station # 8 Dumbell Curls 12, each arm
Back at starting side of park, bear crawl entire length of park.
Crab walk back to starting side
MARY:
no, ran out of time
ANNOUNCEMENTS:
no, need to plan this part better
COT:
Hall of Faith- Hebrews 11
It’s not a Hall of Fame, but a Hall of Faith. There’s alot of sports talk about who should be in various Halls of Fame. As a Reds fan I ponder Pete Rose and if he should be in the MLB Hall of Fame.
The Hall of Faith guys and gals are much better though. I am especially inspired by Abraham. God called him to leave his home and even sacrifice his son Isaac. How did Abraham respond? He obeyed in faith. What is God calling us to that might be difficult to do? “Now faith is confidence in what we hope for and assurance about what we do not see.” Let us go deeper in our faith in the Lord.

BFW (burpee-filled workout)

AO: thequacken
Q: FixerUpper
PAX: Gmail, Z-Pack, Lizzy, F3 Pluto ( Hugh Nystrom)
FNGs: None
COUNT: 5
WARMUP: Disclaimer, Warmup stuff

THE THANG:
10 8-count man makers
10 1 leg burpees (5 ea leg)
10 ninja burpees
10 sandbag burpees
10 burpee broad jumps
10 regular burpees
Paused at 4 to celebrate Z-Pack’s completion of MABA
10 ball-pees
10 Kraken burpees
5 8-count man makers with a broad jump
5 regular burpees
Celebrated Pluto’s completion of MABA
10 regular burpees again, I think
100 burpees running total

Mosey to the walking track
AMRAP
25 burpees
25 sandbag rows
25 sandbag overhead press
25 sandbag squats
1 lap
Finished 2 rounds, approximately

Spotted 1 rare “bro-pee” in the wild
150ish burpees running total

MARY: no

ANNOUNCEMENTS:
Q forgets announcements and prayer, but Z-Pack is on it.
2/17 Convergence at Big Ball
Log your burpees!

COT:
The Word #1
Psalm 13, taught it to my kids on Monday. Had to teach it to myself on Tuesday.

The Word #2, group discussion
Question : Why do 3100 burpees in a month?
Answers from the PAX :
It is a challenge, and you can do more than you think you can
To improve cardiovascular health and endurance
It is stupid
It is good to do hard stuff together
It is a good example to our children
It is memorable

After parking lot coffeteria, Gmail, Z-Pack and FixerUpper do a few more burpees, b/c why not?
200ish burpee final total

Park to Park Ruck

AO: thequacken
Q: Z-Pack
PAX: Gmail, FixerUpper
FNGs: None
COUNT: 3

WARMUP:
Rucked a lap at Fountain City Park as we usually do for a ruck.
THE THANG:
We shuffle-rucked from Fountain City Park to Adair Park. It was about 3.7 miles. The shuffling/slow jog got us back on time.
MARY:
no
ANNOUNCEMENTS:
Convergence at big ball next Saturday. Come early at 6am for a pre-ruck with @Z-Pack, @FixerUpper, and @Lizzy

COT:
Prayed for safe, blessed traveling