F3 Knoxville

Category: Quacken

IPC Week 3 – The Brenton Sandwich

AO: thequacken
Q: Z-Pack
PAX: FixerUpper, Hobie, Wedding Singer, Gmail, Z-Pack
FNGs: None
COUNT: 5
WARMUP:
Windmills
Hill Billies
Squat and Reach
OH Claps
Baby Arm Circles
Michael Phelps
Mountain Climbers

THE THANG:
Bottom Slice of Bread
Brenton WOD – (3 rounds)
30-yard bear crawl to the cone
30-yard standing broad jump back
Perform 3 burpees after every 3 broad jumps (note: the further you broad jump the better. If you are a yard short at the end and have to do burpees, tough luck)
The Meat – 3 Rounds – Descending Rep Structure – 21/15/9
Exercises

Burpee Block Jump Over. (lay block flat side down)
Start on one side of the block, do a burpee, and jump over the block laterally. That’s 1 rep.
Perform burpee on the other side, and jump over the block laterally.
Reminder – Each time you jump over the block = 1 rep
Thrusters
Bonnie Blairs
Right leg-left leg = 1 rep (the hard way)
Hand Release Merkins
Big Boi Sit-ups
400m run
Format

21-15-9 Style
Do 21 reps of each exercise and 400m run, then 15 reps of each exercise and 400m run, then 9 reps of each exercise and 400m run.
Top Slice of Bread
Brenton WOD – 3 rounds
30-yard bear crawl to the cone
30-yard standing broad jump back
Perform 3 burpees after every 3 broad jumps (note: the further you broad jump the better. If you are a yard short at the end and have to do burpees, tough luck)
Workout ends after you cross the line after completing the last portion of Brenton.
Record your total time in HH:MM:SS format.

MARY:
No

ANNOUNCEMENTS:
Let’s do lunch!
IPC continues next Wednesday at the Quacken

COT:
Eric Liddell a man of Principal.

Iron PAX Week 2

AO: thequacken
Q: FixerUpper
PAX: Z-Pack, Gmail, Herbie, Hobie, Prairie Dog (Trey Barrett), Reroute (F3MintHill), Streetrod, Streetrod
FNGs: 1 Streetrod
COUNT: 8
WARMUP:
Warmup Stuff

THE THANG:
IronPAX Week 2

MARY:
Not today

ANNOUNCEMENTS:
2nd F Lunch – let’s do it!
Sign up to Q! Its good for you

COT:
I reflected on the leadership lessons gained while throwing sandbags across a field in the rain last December. It was a team exercise and I was chosen by Steam and CRISPR to get a group of 10 other men to throw sandbags about 100+ yards in about 2 mins (I think). Two lessons became clear.

Use heads-up leadership = don’t get so focused on the small task in front of you that you lose sight of the big picture and your team’s health or progress. It might mean that you intentionally devote time and attention to how the team is doing vs just trying to throw “your own sandbag” as far as possible.

Don’t panic – It really doesn’t help you accomplish your or your team’s goals

I related this to an on-going work deadline I’ve been going through, which is a complex project involving several people in the office and several people outside of the office.

Throwing the sandbags took about 2 minutes, but I have thought about those 2 minutes many times during the last few weeks. Was it exercise? Yes, but it was so much more!

——

Also, it was great to have Reroute (F3MintHill) downrange from Charlotte and FNG Streetrod join us.

Murph Minus Run

AO: thequacken
Q: Z-Pack
PAX: Z-Pack
FNGs: None
COUNT: 1
WARMUP:
Regular warm-o-rama stuff

THE THANG:
10 rounds of:
10 pull-ups on monkey bars
20 merkins
30 squats

MARY:
Flutter Kicks
LBCs
Plank
Leg Lifts
Dead Bugs

ANNOUNCEMENTS:
Let’s do lunch!

COT:
Sieze the gloom!

Circle of Gain

AO: thequacken
Q: Z-Pack
PAX: Frizzles, Z-Pack
FNGs: None
COUNT: 2
WARMUP:
SSH
Windmill
Squat and Reach
OH Claps
Baby Arm Circles
Michael Phelps
Merkins
Mountain Climbers

THE THANG:
Circle of Gain

MARY:
LBCs
Flutter Kicks

ANNOUNCEMENTS:
September Lunch if Anyone is interested.
The Quacken will continue IPC workouts on Wednesdays

COT:
2 Thessalonians 3
“…do not grow weary in doing good.”
Encouragement for me when life is hard. We can’t give up. Keep the faith, maintain your walk, fight the good fight.

Miracle Max Ruck

AO: thequacken
Q: Z-Pack
PAX: Hobie, Duggar, Z-Pack, Siete , Siete
FNGs: 1 Siete
COUNT: 4
WARMUP:
Lap around the track at the park

THE THANG:
Walk/ruck on the neighborhood streets past the FCUMC grave yard to St. Joseph School. We got a pic with F3 Miracle Max (St. Joseph, patron saint of workers). Returned to the AO

MARY:
Nope

ANNOUNCEMENTS:
Monday AM workouts starting back this Monday at the Quacken.
Let’s get a September lunch on the calendar.
Iron PAX continues this Wednesday at the Quacken.

COT:
Prayer Time and we welcomed FNG, Siete, who is the brother of The Six.