Quacken – Page 35 – F3 Knoxville

Ring of Fire

November 22, 2023 BackBlasts

AO: thequacken
Q: Z-Pack
PAX: FixerUpper, Herbie, Lizzy, Gmail
FNGs: None
COUNT: 5

WARMUP:
SSH IC
Abe Vigodas
Cherry Pickers IC
Michael Phelps
Flamingo – Quad Stretch
Tricep and Shoulder Stretch
Tempo Merkins IC
Tempo Squats IC
THE THANG:
4 Stations around the park track. 2 Exercises at each station. 3 minutes at each station.

Station 1 – 10 Burpees, 10 Step Ups each leg. Repeat these two sets for the 3 minutes.

Station 2 – 10 pull-ups, 10 Bruce Lee. Repeat sets, 3 min.

Station 3 – 10 Merkins, 10 Lunges each leg. Repeat sets, 3 min.

Station 4 – 15 Decline Merkins, 15 flutter kicks on 4 count. Repeat sets, 3 min.

We got 2 laps of these 4 stations done before time ran out.

We also did a quick squat ring of fire – 3 reps

MARY:
not today

ANNOUNCEMENTS:
Gobbler work out led by Fixer on Friday. Check the channel for details.

COT:
Thankful for God’s provision and providence in our lives. I recounted the story of Squanto and the Pilgrims. If you don’t know about this Native American’s story, look him up. It’s amazing.
We lifted up prayers and then had a coffeeteria. Happy Thanksgiving!

Duck Ruck

November 17, 2023 BackBlasts

AO: thequacken
Q: Z-Pack
PAX: FixerUpper
FNGs: None
COUNT: 2

WARMUP:
1 Park Lap

THE THANG:
Rucked through the residential streets near Gresham
MARY:
nope
ANNOUNCEMENTS:
3 workouts on the schedule next week. Grab a Q.
COT:
Coffee, Thanksgiving

Coffee Ruck

November 10, 2023 BackBlasts

AO: thequacken
Q: Z-Pack
PAX: FixerUpper, Postman (Scott Colby), john deere, none
FNGs: 1 none
COUNT: 4

WARMUP:
Park lap
THE THANG:
2.5 mile loop to Dunkin, then back through residential streets.
MARY:
no!
ANNOUNCEMENTS:
Quacken PM on Monday is changing to AM on November 20th
COT:
Start your day with coffee and some exercise ????

Skatepark Beatdown

November 8, 2023 BackBlasts

AO: thequacken
Q: Z-Pack
PAX: Lizzy, Gmail, FixerUpper, Postman (Scott Colby), Trip, John Deere, Big Sky, Boots
FNGs: 1 Boots
COUNT: 9
My 2.0 Trip turned 12 last week. We celebrated his birthday, and he helped out with cadence counts and exercise demonstration.

WARMUP: Greeting and Disclaimer, then…
SSH, IC
Abe Vigodas
Flamingos- Quad Stretch
Baby Arm Circles, IC
Michael Phelps
Tempo Merkins, IC
Squats, IC
Mosey from AO to Skatepark

THE THANG:
AMRAP – 6 exercise stations and a bear crawl.
Station 1 – At low rail do 2 manmakers, jump over rail, do 2 manmakers. Repeat for 12 total manmakers.
Station 2 – at tall sloped wall- climb over wall, at bottom do a merkin, climb back over wall do a merkin. Repeat for 12 total merkins.
Station 3 – there is a low curved wall. Do box jumps down the length of the wall.
Station 4 – Do 24 LBCs
Station 5 – At hand rail with steps to calf raises – 12 reps each leg
Station 6 – 12 Decline Merkins
Mosey back to other side of skatepark, then bear crawl the length of the skatepark.
Mosey back to Station 1 and repeat the circuit.
At 0605 we jogged back to the AO
MARY:
Hello Dolly IC
Freddie Mercury IC
Bruce Lee IC
Low Plank 1 min.
Flutter Kicks IC
Thor Hammer IC
ANNOUNCEMENTS:
none
COT:
Trip shared inspiration from his study of George Washington – sacrificial leadership, bravery.

Prayer Time – lifted up requests

Earned the Frosty Badge!

November 3, 2023 BackBlasts

AO: thequacken
Q: FixerUpper
PAX: Z-Pack, Gmail
FNGs: None
COUNT: 3
WARMUP: ruck a lap around the park
THE THANG: ruck some mo’
MARY: not today
ANNOUNCEMENTS: Brolympics tomorrow 11/4
2.0 workout at Brickyard 11/18
Growruck training event prep at Asylum 12/2
COT: prayer and a great start to the day