F3 Knoxville

Relay Bombs

AO: thequacken
Q: Herbie
PAX: FixerUpper, Z-Pack, Gmail
FNGs: None
COUNT: 4
WARMUP:
20x SSH
15x LBAC forward and reverse
15x Overhead Claps
Little of This Little of That
10x Tempo Squats

THE THANG:
Mosey to the bottom of Panda Express

Lunge to Gresham

Relay BOMBS: One PAX runs to the stop sign, does 3x Man Makers
All other PAX do exercises until all have run to stop sign, then move to next exercise
Burpees, Overhead Claps, Merkins, BBS, Squats

Lt. Dan’s to Cone (1 Burpee – 4 Lunges, 2 Burpees – 4 lunges, etc)

Mosey back to the AO

Bear crawl across parking lot, Duck walk back across

MARY:
20x Flutter Kicks
10x Australian Snow Angels
15x LBC
15x Bruce Lees
Dealers Choice:
Fixer upper – 10x Pretzels (Both knees)
Z-Pack – Hello Dollies

ANNOUNCEMENTS:
COT: Dictator Game – In the classic dictator game, a “dictator” has complete autocratic control over how to divide some amount of money between herself and a “receiver.”
Intermediation Game – inserts an intermediary between the dictator and the recipient.

It can be tempting to delegate the distasteful details to those lower in the hierarchy, but wise leaders will anticipate potentially unethical consequences of goal pursuit.

Moore, Don A.; Bazerman, Max H.. Decision Leadership: Empowering Others to Make Better Choices (p. 175). Yale University Press. Kindle Edition.

Be careful when you pass blame or those tasks that you don’t want to do. As leaders we need to step up and choose to do the hard things and not pass the blame onto others.

The Holidays and Stuff

AO: thequacken
Q: FixerUpper
PAX: Z-Pack, Secret Garden
FNGs: None
COUNT: 3
WARMUP: Side Straddle Hops, of course
Hammy Stretch
Quad Stretch
Butterfly Stretch
Hip Flexor Stretch
THE THANG: Used the F3 Beatdown in a Box Card Set (get yours at the F3 gear store! Or borrow mine!).

4 stations located on the park loop
1 card per station
Various exercises and jogging between stations ensued for 40 mins
MARY: Included in the activities above
ANNOUNCEMENTS: GTE prep event on Saturday
COT:
“At the root of all ingratitude is the love of one’s own greatness.”
www.desiringgod.org/articles/the-root-of-ingratitude
Time of prayer

Gobbler Challenge at The Quacken

AO: thequacken
Q: FixerUpper
PAX: Z-Pack, Herbie
FNGs: None
COUNT: 3
WARMUP: lap around the track, 1 of each exercise at each station

THE THANG: https://youtu.be/nAFBSG1c9mc?feature=shared

MARY: nope

ANNOUNCEMENTS: GTE prep 12/2 at Asylum

COT: fight anxiety with God’s promises

Prayer for 3 families affected by divorce

Ring of Fire

AO: thequacken
Q: Z-Pack
PAX: FixerUpper, Herbie, Lizzy, Gmail
FNGs: None
COUNT: 5

WARMUP:
SSH IC
Abe Vigodas
Cherry Pickers IC
Michael Phelps
Flamingo – Quad Stretch
Tricep and Shoulder Stretch
Tempo Merkins IC
Tempo Squats IC
THE THANG:
4 Stations around the park track. 2 Exercises at each station. 3 minutes at each station.

Station 1 – 10 Burpees, 10 Step Ups each leg. Repeat these two sets for the 3 minutes.

Station 2 – 10 pull-ups, 10 Bruce Lee. Repeat sets, 3 min.

Station 3 – 10 Merkins, 10 Lunges each leg. Repeat sets, 3 min.

Station 4 – 15 Decline Merkins, 15 flutter kicks on 4 count. Repeat sets, 3 min.

We got 2 laps of these 4 stations done before time ran out.

We also did a quick squat ring of fire – 3 reps

MARY:
not today

ANNOUNCEMENTS:
Gobbler work out led by Fixer on Friday. Check the channel for details.

COT:
Thankful for God’s provision and providence in our lives. I recounted the story of Squanto and the Pilgrims. If you don’t know about this Native American’s story, look him up. It’s amazing.
We lifted up prayers and then had a coffeeteria. Happy Thanksgiving!

Duck Ruck

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

WARMUP:
1 Park Lap

THE THANG:
Rucked through the residential streets near Gresham
MARY:
nope
ANNOUNCEMENTS:
3 workouts on the schedule next week. Grab a Q.
COT:
Coffee, Thanksgiving