Fitness. Fellowship. Faith.
The IPC is hard, and so are the other 11 months of F3, but the investment of time and effort is well worth it.
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.
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.
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