F3 Knoxville

Category: Quacken

Stairs and CMUs

AO: thequacken
Q: Z-Pack
PAX: DoorKicker (Jud), Hobie, Prairie Dog, Z-Pack
FNGs: None
COUNT: 4
WARMUP:
SSH
Windmills
Michael Phelps
Squat and Reach
Baby Arm Circles
OH Claps
Ranger Pushups – 4 man square

THE THANG:
Slowsey, carring CMU to our favorite parking lot. Murder bunnies through a lawn on the way.
– Six exercises with CMU using Tabata timer – 45 seconds work, 10 seconds rest.
– Blockees
– Curls
– Decline Merkins
– Flutter Kicks while pressing CMU
– Lunges with CMU
– Rows
– Five trips up and down the stairs, carrying a CMU
Rinse and repeat. We got 3 sets of the six exercises and 3 sets of stairs.

MARY:
no time

ANNOUNCEMENTS:
Convergence at Asylum on Saturday!

COT:
Respect and Gratitude Challenge from Wedding Singer
Romans 12:10 – “Love one another with brotherly affection. Outdo one another in showing honor.”

Even though he didn’t make the workout, I talked about my respect and Gratitude for FixerUpper. Thanks for being a high quality dude, a HIM.

Ruck around, Find out.

AO: thequacken
Q: Gmail
PAX: FixerUpper, Z-Pack, Pushback
FNGs: None
COUNT: 5
WARMUP:
Imperial Walkers
THE THANG:
Lap around FC park.
march to Central
few sets of merkins/ dips before a few stadium climbs
march back to AO
ANNOUNCEMENTS:
Brolympics Nov 16
COT:
“If you Cannot embrace the pain of learning but must have instant gratification, you forfeit the greatest rewards in life” John Piper

Circle of Gain

AO: thequacken
Q: Prairie Dog (Trey Barrett)
PAX: FixerUpper, Tiny Dancer, Wedding Singer, Z-Pack, Prairie Dog (Trey Barrett), F3 buddy from Georgia
FNGs: None
COUNT: 6
WARMUP:
Watsupdogs
Ballerinas
SSH
Descending Lazy SSHs
Run to the top of the hill and back

THE THANG:
Circles of Gain
1. Whole pax forms plank circle. CMU rotates around the circle. The man with the cmu does 10 reps of blockees before passing to the left. Circle keeps going with the rep count descending every round.
2. Whole pax forms big boy circle. CMU rotates around the circle. The man with the cmu does 10 reps of side lifts before passing to the left. Circle keeps going with the rep count descending every round.
3. Whole pax forms squat circle. CMU rotates around the circle. The man with the cmu does 10 reps of thrusters before passing to the left. Circle keeps going with the rep count descending every round.

Bonus! Cocaine Bear Crawl to end the workout.

ANNOUNCEMENTS:
Convergence coming up Nov 16th. See ya’ll there!

COT:
Matthew 7:14
“For the gate is narrow and the way is hard that leads to life, and those who find it are few.”
A heavy reminder that in a scruffy little city where church going may be the norm, those who find life are still few. Hell is real. Let’s strive to love those around us with eternity in mind!

Murderworm makes an appearance

AO: thequacken
Q: FixerUpper
PAX: Z-Pack, DoorKicker (Jud), Tiny Dancer (Josh Duncan)
FNGs: None
COUNT: 4
WARMUP:
Warmup stuff

THE THANG:
Partner up

Round 1
Partner 1 does a NASCAR lap
Partner 2 does CMU curls
Switcheroo
Repeato

Round 2
Partner 1 does Murderworm for 25 yds, rifle carry back
Partner 2 does blockees
Switcheroo
Move on from that mess

Round 3
Partner 1 does Murderbunnies for 25 yds, rifle carry back
Partner 2 does CMU side bends
Switcheroo
Repeato

Round 4
Partner 1 bearcrawls 25 yds and back
Partner 2 does CMU thrusters
Switcheroo
Repeato

Round 5
Sprint Drag Carry, 25 yards
Sprint there and back
Drag 80# bag there and back
Lateral shuffle there and back
Carry two CMUs there and back
Sprint there and back

MARY:
Sit on a CMU and wheeze a little bit

ANNOUNCEMENTS:
Convergence at Asylum 11/16

COT:
Thermostat vs Thermometer
Thought stolen from Magic Mic’s COT a while ago. Thermometers and thermostats both sense the temperature. However, thermostats work to change it. Be a thermostat in your groups, families, and workplace today.

SSTT

AO: thequacken
Q: FixerUpper
PAX: DoorKicker (Jud), Gmail, Z-Pack, Herbie, Hobie, Tiny Dancer (Josh Duncan)
FNGs: None
COUNT: 7
WARMUP:
Ruck a lap around the park, b/c no man should be left behind even if they are late.

THE THANG:
Ruck to Central HS, 2 trips up the bleachers, 20 ruck merkins in cadence, repeato. Ruck back to the AO, shuffle across Broadway. About 2.3 miles.

MARY:
no

ANNOUNCEMENTS:
Convergence 11/16 at Asylum – sign up here
docs.google.com/forms/d/e/1FAIpQLScOwFbqonyyZMwtWMNJ1KvKQIy6-YkW_amCiXfJtPjTh-_bww/viewform
2nd F lunch next week?

COT:
Reflection on how sometimes I need to get certain thinking out of my head. Examples include cynicism, feeling sorry for myself, wanting to quit. Employ the “SSTT” strategy. (IYKYK :laughing:)

“Get behind me, Satan!…” said Jesus. “You do not have in mind the concerns of God, but merely human concerns.” Matt. 16:23

Prayer for Powell community and Doorkicker’s wife.