Quacken – Page 37 – F3 Knoxville

Mini sea biscuit

October 11, 2023 BackBlasts

AO: thequacken
Q: Lizzy
PAX: Z-Pack, Duggar, 2 Down range HIMs
FNGs: None
COUNT: 5
WARMUP: tons and tons of stretching
THE THANG: mosey to the track at Gresham
Run the track 1x then 5 burpess
Run the track 2x then 10 merkins
Run the track 3x then 5 burpess
Run the track 4x then 10 merkins
MARY:
ANNOUNCEMENTS:
COT:take reflection on ourselves during the time change. This is the time of seasonal depression. Reach out to brothers if you need help.

St. Joseph Ruck

September 29, 2023 BackBlasts

AO: thequacken
Q: Z-Pack
PAX: FixerUpper, Lizzy, Gmail
FNGs: None
COUNT: 4

WARMUP:
1 lap at Fountain City park

THE THANG:
We rucked to St. Joseph School, making a loop route along residential streets.

MARY:
“Think about it. You walk into a video store, you see 8-Minute Abs sittin’ there, there’s 7-Minute Abs right beside it. Which one are you gonna pick, man?” – There’s Something About Mary

ANNOUNCEMENTS:
OTB Karns workout on Wednesday mornings – new AO location.

COT:
We lifted up prayer requests.
Have a great weekend!

IPC Week 4, rise up or coast?

September 27, 2023 BackBlasts

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

September 25, 2023 BackBlasts

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

September 22, 2023 BackBlasts

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.