F3 Knoxville

Category: Quacken

IPC Week 4, rise up or coast?

AO: thequacken
Q: FixerUpper
PAX: Wedding Singer, Herbie, Z-Pack, john deere
FNGs: None
COUNT: 5

WARMUP: lil bit o that
THE THANG:
f3greenwood.wordpress.com/ironpax/preblasts/
MARY:
ANNOUNCEMENTS:
COT:
When faced with what should be an easy day, I often “play down to the level of my opponent,” or put it on autopilot. However, if there is a challenge facing me, I know I have to meet it.

The IPC is a great example. I can’t really just phone it in when leading or participating in this workout because I know it will be such a challenge.

I appreciate the men of The Quacken who embraced the challenge the past 5 weeks together and come through it with a little more grit and resilience. Let’s take that from the gloom and share it with others.

Limber Jack/3 points of pain

AO: thequacken
Q: Secret Garden
PAX: FixerUpper, Lizzy, Switchgrass (Stacy Clark), Road Block
FNGs: None
COUNT: 5
WARMUP: Limber Jack

Calf Raises 10 count in cadence
Calf Stretch 30 second count on CMU
Full Squat Hold 30 sec count
Gorilla Walks 30 seconds
Crab Walks 30 seconds
Lean-to’s Hold (Natural Leg Extension/Lean Back) x10

Standing Straight Leg Stretch (Hamstring) 4 count x10/side

Hula-Hoops x5/side (hip rotation)
Lying Butterflies

Shoulders
Chicken Wings (Thoracic) 10 Count in Cadence

Baby Arm Circles Forward 10 count in Cadence
Baby Arm Backwards 10 count in Cadence

Scalp up/Down (Scalpula) in Cadence x10

Scalp Forward/Back (Scalpula) in Cadence x 10

THE THANG: 3 Points of Pain

3 Cones in a Triangle- Press ups to one, murder bunny to the next, lunge to the last w CMU. X5

MARY: Volunteer

ANNOUNCEMENTS:

COT: no FNG’s

Dunkin Coffee Ruck

AO: thequacken
Q: Z-Pack
PAX: FixerUpper, Road Block, Gmail, JohnDeere
FNGs: None
COUNT: 5

WARMUP:
Nah
THE THANG:
We rucked to Dunkin on Broadway from the AO and grabbed some coffee. Then we crossed Broadway and meandered through residential streets, making a loop route back to the AO. There was good fellowship while we rucked and sipped coffee. The ruck was about 2.5 miles
MARY:
nah
ANNOUNCEMENTS:
FixerUpper had one but I forgot what it was, sorry.
COT:
We took prayer requests and lifted those up. We also thanked God for our health that allows us to ruck and workout.

You versus you

AO: thequacken
Q: Lizzy
PAX: Ghost Flag (F3Knoxville), Secret Garden, None
FNGs: 1 None
COUNT: 2
WARMUP: ssh and cherry pickers
THE THANG: repeat of the March you vs you wod
MARY:
ANNOUNCEMENTS:
COT:

Iron Pax, Week 2 – WHY?!

AO: thequacken
Q: FixerUpper
PAX: Lizzy, Z-Pack, Herbie, FixerUpper
FNGs: None
COUNT: 4
WARMUP: Sorta, while disclaiming
THE THANG: Totally f3greenwood.wordpress.com/2023/09/10/bde-mile-ipc-2023-week-2/
MARY: No
ANNOUNCEMENTS: Marine Mud Run 9/16 at Melton Hill Park. Contact Lizzy to run or man the tent.
COT: Why would someone get up at 4:45am and drive across town to run for miles at a middle school track? A couple reasons come to mind :
#1 – The dudes who will be there. I’m excited to see the PAX and celebrate the wins and carry the burdens with you all.
#2 – A daily dose of discipline. If I regularly don’t go to F3, I tend to stay up too late, eat too much, and spend too much time on screens. Bad place for me to be.

The IPC is hard, and so are the other 11 months of F3, but the investment of time and effort is well worth it.