F3 Knoxville

Category: Quacken

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

Cardinal’s VQ, 1 year later

AO: thequacken
Q: FixerUpper
PAX: Secret Garden, Z-Pack, Lizzy
FNGs: None
COUNT: 4
Cardinal’s Q

Warm-o-Rama:
15 Side Straddle Hops
10 Tempo Merkins
10 Flutter Kicks 
10 Little Baby Arm Circles Forward
10 Little Baby Arm Circles Backward
10 Hallelujahs
10 Knoxville Cherry Pickers
20  Sec. Samson Hold
10 Willie Mayes Hayes
The Thang:
Choose two points about 100 yards from each other – these will be Point A and Point B. Starting at “Point A” perform Set 1 exercises, then run to “Point B” and repeat those same exercises. Run back to “Point A”.
Repeat this sequence for exercise Sets 2, 3, and 4.  

Set 1
5 Burpees
Moment of silence after burpee #2
5 Big Boys
5 Heels to Heaven

Set 2
10 Burpees                                               
10 Little Baby Crunches
10 Mt. Climbers Double Count

Set 3
15 Burpees                                               
15 Air Squats
15 Freddy Mercuries

Set 4
20 Burpees

ANNOUNCEMENTS: big ball convergence 1/20

COT: 1 more burpee
There’s a last time for everything
Do good as long as you have the opportunity. Galatians 6:10

52 Card Beatdown

AO: thequacken
Q: Z-Pack
PAX: FixerUpper, Lizzy, Gmail
FNGs: None
COUNT: 4

WARMUP:
SSH IC
Flamingo Stretch
Abe Vigoda
Cherry Pickers IC
Michael Phelps
Baby Arm Circles IC
Tempo Merkins IC
Tempo Squats IC
Mountain Climbers IC
Run Panda Express

THE THANG:
♥️ – Burpees
♦️- Decline Merkins
♣️ – Lunges, single leg
♠️ – Step Ups, single leg
Ace – run a lap around park
Jokers are wild.

The number on the card drawn equals the number of reps. Jack is 11 reps, Queen is 12 reps, King is 13 reps.
We made it through most of the deck including 3 laps around the park, which is about 1 mile, total.

MARY:
no, ran out of time

ANNOUNCEMENTS:
Convergence at big ball on January 20. Quacken guys need to plan the pre-ruck

COT:
Examine your life.
We talked about roles, goals, planning and the brevity of this life. This was encouragement for us all to be intentional in the spheres of our lives. We can do this by planning and and examining our priorities. What is God calling you to? Let’s keep pushing and continue to grow as HIM in 2024.

Walkup that road there

AO: thequacken
Q: FixerUpper
PAX: Z-Pack, Lizzy
FNGs: None
COUNT: 3
WARMUP: walk a lap round the park, waiting for Q
THE THANG: Walkup some roads. Then walkdown ’em. Walked up Walkup Drive for a nice view of Broadway traffic
MARY: nope
ANNOUNCEMENTS: Big Ball convergence on 1/20, preruck discussion.
Quacken PM – plan to restart in May
COT: I appreciate you all

Build A Bear Beatdown

AO: thequacken
Q: FixerUpper
PAX: Herbie, Landslide
FNGs: None
COUNT: 3
WARMUP:
SSH x 25
Hammy stretch
Quad stretch
Michael Phelps
Hip Flexor Stretch
THE THANG:
Carry CMU to pavilion. Observe artifacts left by previous occupants? (Q-Tips, Skittles, extension cords)

Build A Bear
Participants have the opportunity to create their own “bear.” PAX must complete 20 minimum reps of each exercise and one lap.

1 lap around park = 50 reps
Merkins
Burpees
CMU squats
CMU curls
CMU lunges
CMU overhead press
CMU situps

Stargazers were suggested as an exercise for reps. They were out of stock though.

ANNOUNCEMENTS: Convergence at Big Ball – Jan 20
Make America Burpee Again – Jan 1
Ruck to Adair Park – this Friday, Gloom o’clock

COT:
Change is inevitable, growth is intentional. Quote by Steam, quoting Cap’n Crunch.

What is your plan for growth in 2024? I shared how keeping a journal in a visible place on my desk at work helped me stay on track with goals.

After we decide that we want growth, the next step is to determine how we accomplish that!