F3 Knoxville

Category: Quacken

BLIMPS and Circuits

AO: thequacken
Q: Wedding Singer
PAX: Z-Pack, Magic Mic (Jarrett Woodall), Prairie Dog
FNGs: 1 Prairie Dog
COUNT: 5
WARMUP: Hillbillies – Seal Claps – Squat and reach – Step Jacks – Eagles – Inchworm Merkins – Derricks

THE THANG:
B.L.I.M.P.S. followed by circuit of 7 stations with 7 different exercises on one minute Timed segments: 45 seconds of work and 16 second rest

MARY: Flutter kicks

ANNOUNCEMENTS: uncovered on 2nd Saturday of July at the Cove

COT: named FNG Prairie Dog

Clockpuncher

AO: thequacken
Q: Evan Wilson
PAX: Z-Pack, Glamper, Brick, High Heels (Henry Ritchie), Wedding Singer, Rich Jordan, Lizzy, Evan Wilson
FNGs: None
COUNT: 8
WARMUP:
Warm-up stuff

THE THANG:
Clockpuncher

MARY:
Flutter Kicks IC
LBCs IC
High Plank 1 – 2 minutes

ANNOUNCEMENTS:
No

COT:
I think Skid shared from Proverbs 18. It was about trying to do things out of our own power instead of relying on God.

Trials of Many Kinds

AO: thequacken
Q: FixerUpper
PAX: FixerUpper
FNGs: None
COUNT: 1
WARMUP:
Warmup stuff

THE THANG:
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

MARY:
Sit on a bench and drip sweat

ANNOUNCEMENTS:
None

COT:
James 1:2-3
2 Consider it pure joy, my brothers and sisters,[https://www.biblegateway.com/passage/?search=James%201&version=NIV#fen-NIV-30269a] whenever you face trials of many kinds, 3 because you know that the testing of your faith produces perseverance. :muscle:

Friday Ruck – Fair & Maple

AO: thequacken
Q: Z-Pack
PAX: Hobie, Spellcheck, The Six
FNGs: None
COUNT: 4
WARMUP:
Rucked a lap at the park

THE THANG:
Ruck a loop on Fair and Maple – about 3 miles total for the day.

MARY:
No

ANNOUNCEMENTS:
Uncovered Convergence on July 13.
Marine Mud Run in August.

COT:
We talked Q source. We started at the beginning with Foundations. Leadership and Disruption.

Ruck – To The Top of Fountain City

AO: thequacken
Q: Z-Pack
PAX: FixerUpper, Hobie, Spellcheck, The Six
FNGs: None
COUNT: 5
WARMUP:
Lap around the track at Ftn City Park

THE THANG:
>From the AO we walked up to Belcaro Drive and then back down. Fixer brought a 40 lb sandbag that was passed around. I read Ephesians 5:25-29 as we started the ruck. Among other things, we talked about how to care for our M, respectively. T-Claps to The Six for pushing himself on this hilly ruck.

MARY:
nope

ANNOUNCEMENTS:
Dragon Boat race tomorrow
“Uncovered” convergence coming up in July or August

COT:
Caring for your M. A few things we talked about.
– Consistently praying for your M
– Being intentional to have regular dates with you M, especially if you have kids at home
– Marriage is a picture of Christ and the Church, as Christ laid down his life for the Church, husbands are called to lay down their lives for their wives. How are we individually laying down our lives for our wives?