F3 Knoxville

Category: Quacken

Quacken trio

AO: thequacken
Q: Duggar (Gary Anders)
PAX: FixerUpper (Patrick Core), Wedding Singer, Duggar (Gary Anders)
FNGs: None
COUNT: 3
WARMUP: SSH x 20, Baby Arm Circles x 10 each way, Motivator starting at 7.
THE THANG: Mosey to Gresham: Lindsey Bonn’s x 15, Tempo Squats x 15, Merkins x 20

Run to street and on the way back to the starting point lunge/bear crawl between parking lines. At each line either 3 burpees or 5 squats.

Pause/Recover for a minute while standing still and considering the wonderful works of God. Job 37:14

Mosey down hill to a parking lot. AMRAP for 10 minutes. 2 burpees at one end of the lot and 15 American Hammers at the other end until time is up.

Mosey across the street to another lot. 4 corners: Merkins, flutter kicks, Lindsey Vonn’s, squats. Round 1: 10 reps each. Round 2: 15 reps. Round 3: 20 reps.

Mosey back to AO.

MARY: Out of time.
ANNOUNCEMENTS: Ruck to Big Ball from Quacken. Step off at 5am this Saturday the 26th.

COT: Take time to Be Still/ Stand Still (Job 37:14) and think about all that God has done. Pause to think about how Great and Wonderful He is.

Ghost Flag Ruck

AO: thequacken
Q: FixerUpper (Patrick Core)
PAX: Lizzy, Gmail, fast-n-easy (Nate Votta), Z-Pack (Brian Brockman), Geppetto (Christopher Bennett), Drive-thru (Mikel Towe), Appleseed (Jon Smith), Glamper, Doubtfire (Nick Bond), Spellcheck, Swanson (Eli Cockrum), Brick (Chris Tittle), Postman (Scott Colby), FixerUpper (Patrick Core), Crash from Louisville
FNGs: None
COUNT: 15

WARMUP: some stretching, some mumblechatter about which PAX goes with which AO

THE THANG:
ruck to Central HS, option to do ruck PT or continue on track. Ruck back. 3 sandies came along.
Ruck PT – 15 min AMRAP
10 burpees (slick, ruck, or sandbag option)
20 HR Merkins
30 Thrusters
40 Ruck swings
50 Squats
1 trip up and back the bleachers

YHC caught some grief since the stadium lights were not turned on, a gate was locked, and the track did not have stripes. Even though these difficulties were overcome, any further complaints should be directed in writing to Knox Co Schools.

A team sand bag toss for distance competition between Big Ball and Asylum PM was the Ghost Flag tiebreaker.

MARY: no time

ANNOUNCEMENTS: Welcome Crash DR from Louisville.
Ruck from Asylum to Big Ball tomorrow AM. Check #ruck channel for details.
Ghost Flag returns to Asylum PM.
Ruck from The Quacken to Big Ball next Saturday 8/26

COT:
Proverbs 16:1-3 are my theme verses for The Quacken this year.

The LORD knows my motivation and how I can either be on the campaign trail to get guys to come to the Quacken and not really care about them and be more concerned with my own agenda OR I can be discouraged and think this is not worth doing, too hard, etc.

Scripture is a way to correct both of these harmful ways of thinking. It says to me “Continue to work hard! Remember that it is not all about you!”

Prov 16:3 Commit your work to the LORD, and your plans will be established.

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.