Category: Quacken

AO: thequacken
Q: Z-Pack
PAX: DoorKicker (Jud), Shotgun, Recoil (Blake Conley), Lift Kit, Imodium
FNGs: 1 Imodium
COUNT: 6
WARMUP:
SSH
Windmills
Squat and Reach
Hillbillies
Baby Arm Circles
Merkins IC
Mountain Climbers

THE THANG:
We took turns drawing cards, the card number is the number of reps and the suit determines the exercise.
:heart:= burpee
:diamonds:= decline merkin
:spades:= squat
:clubs:= lunge, easy way
For face cards,
Jack is 11 reps, Queen is 12 and King is 13
Aces = 25 SSH, 4ct
Jokers are wild. PAX chooses exercise and reps.

We lacked 2 cards finishing the deck. Homework is 10 burpees and 7 squats, I think.

So when me and Lift Kit were doing burpees we smelled some wacky tobacky. Sure enough under a bench was a rolled up, and what smelled like, marijuana cigarette. Somebody was probably really missing that joint.

I brought the Dad Joke 3,000 button that Fixer gifted me. We enjoyed a few jokes when we were tired.

MARY:
No time, but our FNG, Imodium, did give us 20 big boy situps when he drew a Joker.

ANNOUNCEMENTS:
I forgot announcements this morning, but here are some:
– 2nd F Lunch on Friday at Kerns Food Hall
– Haw Ridge! 3-27-2026, Go sign-up f3knoxville.slack.com/archives/C0125GAAFMY/p1772056550413149
– Quacken vs. Brickyard, ultimate football game in April.
– More stuff on the main channel. GoRuck I think and don’t forget we have to transition over to the Nation Slack very soon!

COT:
COT – Showing Honor
Romans 12:10 ESV
[10] Love one another with brotherly affection. Outdo one another in showing honor.

DoorKicker – a consistent PAX and steps up to serve and lead, now as Quacken AO Q and Veterans outreach Q.

Shotgun also has been very consistent, posting at the Quacken since moving to Fountain City. Like the other guys he steps up to Q and he is a positive, encouraging force at F3.

Who makes a positive impact in your life? Take a few minutes to honor them.

AO: thequacken
Q: Z-Pack
PAX: Shotgun, DoorKicker (Jud), Recoil (Blake Conley)
FNGs: None
COUNT: 4
WARMUP:
SSH
Windmills
Imperial Walkers
Tie Fighters
OH Claps
Michael Phelps
Ring of Fire Squats
Ring of Fire Merkins

THE THANG:
We got four exercise stops on the park track – the ring. At each stop we work for 3 minutes, alternating between two exercises.

First Stop: 10 burpees and 10 step-ups, each leg
Second Stop: 5 pull-ups and 15 V-ups
Third Stop: 5 Tres Merkins and 5 Mucho Leggos
Fourth Stop: 10 D. Merks and 10 F. Kicks, 4 count

We did one lap on the ring plus another time at the first stop. Then we ran the Panda Express hill and finished up with Mary. There is something about that Mary, makes my abs sore.

MARY:
30 seconds high plank
30 seconds low plank
Dead Bugs IC
penguins ic
hillbillies ic
LBCs ic

ANNOUNCEMENTS:
Did you know the Quacken’s birthday is coming soon? I think it is March 1st. Maybe FixerUpper or Herbie can confirm.
Escape from New York… no, escape from Los Angeles… no, escape from Haw Ridge! That’s the one. Its coming up in about a month in March. Go signup, and me too. There is an ultimate football game in April – Quacken vs. Brickyard! Also, a Go Ruck event in the near future. Frizzles when are we doing lunch again?

COT:
Psalm 23 – a soothing balm for your soul. Its like Recoil (Blake Conley) said this morning, its not a vacation, or relaxation time, or sleep, or anything else that brings peace and contentment to our hearts. It’s the Lord that fills the void and brings true peace. Read and meditate on this familiar psalm, experience God’s presence and care.