Quacken – Page 30 – F3 Knoxville

First pm of the year

April 22, 2024 BackBlasts

AO: thequacken
Q: Lizzy
PAX: Z-Pack, Tenderfoot, Wedding Singer, Choo choo
FNGs: 1 Choo choo
COUNT: 5
WARMUP:

THE THANG: go to the track and at the start do 5 burpees, then lunge quarter lap, 5 more burpees, then sprint, 5 more burpees all the way around then repeat one more time. Frontwards bear crawl, then 5 burpees, backwards burpees, then 5 joker pushups. Indian run the track one lap

MARY: none

ANNOUNCEMENTS:gte this weekend with convergence

COT: talked about the 60/40 rule

To The Top of Fountain City

April 19, 2024 BackBlasts

AO: thequacken
Q: Z-Pack
PAX: fast-n-easy (Nate Votta), Spellcheck
FNGs: None
COUNT: 3
WARMUP:
Rucked one lap at the Park

THE THANG:
We rucked about three miles in the neighborhood with a good elevation gain. When we got back to the AO, Fast said we were about a tenth short of 3 miles. So, we rucked couple laps in the parking lot to get three officially. We had some light rain on the ruck.

MARY:
No

ANNOUNCEMENTS
– Flag handoff from Fixer to Z-Pack at the Quacken on Monday 4/22.
– PM workouts also start on Monday 4/22. Monday morning workouts will cease until the Fall. Lizzy is the Monday PM Q.
– Convergence and GTE next Saturday 4/27 at Asylum. F3 Knoxville is doing a canned food drive in conjunction with the Convergence. Z-Pack will collect canned food donations at Quacken, and he will deliver them at the Convergence.

COT:
“Two are better than one… a cord of three strands is not quickly broken.”

I am thankful for our AOs and the PAX. We build each other up in this thing called F3. I appreciate Fast n Easy and Spellcheck for making me a little stronger today.
Prayer Time
Have a great weekend!

Ruck Roulette

April 5, 2024 BackBlasts

AO: thequacken
Q: FixerUpper
PAX: Z-Pack, fast-n-easy (Nate Votta), Spellcheck
FNGs: None
COUNT: 4
WARMUP:
Ruck a lap around the park

THE THANG:
Ruck up to Gresham MS track, a fan fave
Ruck roulette – 1 exercise and rep count per PAX’s choice + 1 loop on the track
1. Fast – 10) 8 count man-makers IC with ruck
2. Spellcheck – 10) hand release merks IC
3. Z-Pack – 10) thrusters with ruck IC
4. FixerUpper – 3) bearcrawls up a hill, gingerly walk back down it

MARY:
Flutter kicks with ruck overhead – 4 count x 50
30 quick cadence, 20 slow cadence

ANNOUNCEMENTS:
Haw Ridge tonight, GTE in 22 days

COT:
1 Cor 15 again. Is Jesus really alive? It makes all the difference in the world. If not, I have spent a lot of time talking to no one in particular and should be pitied like someone who is unstable.

I’ve also lost out on chances to get the last word in, make myself look better than I really am, and denied my cravings for no reason. But if he is, then I know someone who has (or is) resurrection power, says he’ll be with me, and that all things will work for my good.

If so, then…

Vanity >>> purpose
Death >>> life
Despair >>> hope
Fleeting time >>> eternity
Sin >>> forgiveness
Brokenness >>> redemption
Failure >>> victory
Bondage >>> freedom
Darkness >>> light

GTE fitness test

April 3, 2024 BackBlasts

AO: thequacken
Q: FixerUpper
PAX: Evan Wilson, Z-Pack
FNGs: None
COUNT: 3
WARMUP: warmup stuff

THE THANG:
WHAT:
2 mile run
2 min max reps hand release merkins
2 min max reps butterfly situps

Min standards
Run – 18:18
Merkins – 34
Situps – 38

I think we all hit the minimums. Way to go fellas!

MARY: cloud gazers OYO

ANNOUNCEMENTS:
GTE is 24 days away

COT:
Read 1 Cor 15, remembered that the resurrection of Jesus is vital. Paul said it was “of first importance.” If this is not true, then we are pitiful, our efforts are in vain, and we should eat, drink, and be merry for tomorrow we die! However, there are eyewitness accounts of his death, burial, and resurrection, many of whom were his first skeptics.

Circle of Gain

April 1, 2024 BackBlasts

AO: thequacken
Q: Z-Pack
PAX: Z-Pack
FNGs: None
COUNT: 1
WARMUP:
SSH IC
Abe Vigoda
Cherry Picker IC
Flamingo Stretch
Tricep and Shoulder Stretch
Michael Phelps
Tempo Merkins IC
Tempo Squats IC
Mountain Climbers IC
Run Panda Express

THE THANG:
Six Exercises in a circle
1 Blockees
2 Dumbell Curls
3 Dumbell Rows
4 Lunges with CMU
5 Mucho Chesto
6 Overhead Squat Thrusters with CMU

Using Tabata Timer, Exercise for 45 sec. 10 sec. rest.
After completing a trip around the circle – I rucked a lap at Ftn City Park and stop at monkey bars to do 10 pull ups. Rinse and Repeat. I got 2 times around the circle and 2 laps.

MARY:
Flutter Kicks IC
Dead Bugs IC
Bruce Lee IC
High Plank – 60 sec
Low Plank – 60 sec

ANNOUNCEMENTS:
none

COT:
seize the gloom