F3 Knoxville

Category: Quacken

Death by Pushups

AO: thequacken
Q: Lizzy
PAX: Soot (Daniel Anders), Postman (Scott Colby), FixerUpper (Patrick Core), Herbie (Kortney Jarman)
FNGs: None
COUNT: 5
WARMUP:
Baby arm circles
Reverse
Seal claps
Michael Phelps
Stretch
THE THANG:
20 merkins
20 dips
20 bb
20 decline merkins

Repeat

20 incline merkins
20 flutter kicks
20 dips
20 merkins

20 lunges with twist 2x
20 squats
20 murder bunnies no cmu
20 lbc

20 bb
20 lbc
40 captain thors on single count bb

20 merkins
20 dips
20 jazz hand lunges 2x
20 diamond pushups

5 jokers

MARY: none
ANNOUNCEMENTS: we’re going to ruck to big ball on 8/26 and do the beat down. It’s now at someone’s house and breakfast will be provided. New departure time of 5.
COT:
Let’s take time everyday to make sure we’re taking care of mental health in our daily lives

CMUs and Stairs

AO: thequacken
Q: Z-Pack (Brian Brockman)
PAX: Lizzy, Secret Garden, Trip, Dr. Seuss
FNGs: None
COUNT: 5

WARMUP:
SSH IC
Abe Vigodas
Flamingos
Baby Arm Circles and Backards
Michael Phelps
Tricep, Shoulder Stretch
Tempo Merkins IC
Armadillos
Mountain Climbers IC
Lap around church

THE THANG:
1st Parking Lot
1 CMU OH Press 45 sec
2 CMU Curls 30 sec
3 Decline Merkins 30 sec
4 Flutter Kicks while pressing CMU 45 sec
5 CMU Squats 30 sec

Fast walk to stairs with CMU.
Go up stairs while carrying CMU 3 times.

2nd Parking lot – repeat 5 CMU exercises.

Fast walk with CMU to other set of stairs. Go up with CMU 3 times again.

3rd Parking lot – repeat 5 CMU exercises.

Return to AO meeting spot.

MARY: none
ANNOUNCEMENTS: Ruck to Big Ball on Aug 26
COT: Show Up
There’s an old quote that I think has some truth, “80% of life is just showing up.” At F3 we talk about being high impact men. So we gotta show up to do that. I want to encourage you that you did show up today. I’ve heard it many times during a work out, “At least you got out of the bed and came out to the workout.” Its hard sometimes to show up and we have to balance the different spheres of our lives. We have jobs, families, church responsibilities, etc. Sometimes we spread ourselves too thin, bite off more than we can chew, and we have to step back and adjust our schedule. But, I think its better to bite off more than we can chew and fail at something rather than not show up to whatever in our lives. This is how we grow l. Like here and now each workout we show up for, if we are regular, then we grow. When we show up opportunities will present themselves. So, be intentional and show up and see what happens. This word is probably more for me than anyone else here.

Ruck – To The Top of Fountain City

AO: thequacken
Q: Z-Pack (Brian Brockman)
PAX: Gmail, Spladle, FixerUpper (Patrick Core)
FNGs: None
COUNT: 4
This was the Quacken’s regular Friday Ruck. The PAX met at the AO at 0530. We did a lap around the Fountain City park track (about 0.33 miles) in case someone showed up a little late. Then we did a 2.6 mile loop, ascending about 340 ft. Back at the AO we did announcements, took prayer requests, and lifted those up in prayer.

February / August UvU

AO: thequacken
Q: FixerUpper (Patrick Core)
PAX: Lizzy, Herbie (Kortney Jarman), Z-Pack (Brian Brockman), FixerUpper (Patrick Core), no
FNGs: 1 no
COUNT: 4

WARMUP:
Side straddle hops
smurf jacks
quad stretch
hammy stretch
butterfly stretch
hip flexor stretch

THE THANG:
1.5-ish mile run for time (4 laps around park is about 1.4 miles)
1 min max big boi situps
1 min max merkins
max pullups (untimed)
5 mins max burpees

MARY:
lay there and groan

ANNOUNCEMENTS:
ruck from The Quacken to Big Ball 8/26

COT:
This was a you v. you workout, not a you v. me workout. Someone once said “When you compare yourself to others, you either win or lose.” It is easy to do, but it is not helpful.

You are either puffed up by pride if you are better than someone else, or you are beat down by shame if you are worse.

But there is a better way!

Romans 12:3
For by the grace given me I say to every one of you : do not think of yourself more highly than you ought, but rather think of yourself with sober judgment, in accordance with the faith God has distributed to each of you.

Quarterly ruck assessment

AO: thequacken
Q: Lizzy
PAX: KickFlip (David Greer), FixerUpper (Patrick Core), 0
FNGs: 1 0
COUNT: 3
WARMUP:
SSH
Tempo Squats
Stretching
THE THANG:
1 mile ruck with sandbags and ruck on
2 minutes hand release pushups no ruck AMRAP
200 meter suitcase carry with ruck and sandbags
2 minutes of sandbag burpees AMRAP
Die slowly 😂
MARY: none
ANNOUNCEMENTS: none
COT: remember to stay coachable like we are when we’re 11