F3 Knoxville

Category: Quacken

IPC 2024 Week 0

AO: thequacken
Q: FixerUpper
PAX: Z-Pack, Herbie, Prairie Dog (Trey Barrett)
FNGs: None
COUNT: 4
WARMUP:
Warmup stuff

THE THANG:
– Kalsu – 100 thrusters
– Start the 1-minute EMOM timer
– Perform 5 burpees
– As soon as you finish the burpees, start doing thrusters
– When the timer goes off, do 5 burpees
– Keep repeating this until you finish 100 thrusters
– After 100 thrusters, run 400 meters
– Reverse Kalsu – 100 burpees (would that be Uslak?)
– Start your 100 burpees as soon as you get back
– Don’t restart the EMOM timer. You are at the mercy of the timer as to when you get back
– Each time the EMOM timer goes off, 5 thrusters
– Perform burpees in between until you get to 100 burpees
– Workout ends after your 100 burpees
– Record your total time

MARY:
Lay there and groan

ANNOUNCEMENTS:
The Monday AM workout returns starting 9/9 at 0530.
PM workouts will hibernate for the season.

COT:
Why do we do hard things? Because we see value in them.

What is it that we are valuing though? Is it for ourselves or is it for others?

Clock Puncher For Labor Day

AO: thequacken
Q: Z-Pack
PAX: Tenderfoot, Z-Pack, Crash Dummy, Trip
FNGs: None
COUNT: 4
WARMUP:
Windmill
Squat and Reach
OH Clap
Baby Arm Circles
Ring of Fire Merkin
Mountain Climbers

THE THANG:
Clock Puncher

MARY:
No

ANNOUNCEMENTS:
Iron PAX starting.
Quacken workouts on Monday will be at 0530 starting this Monday. PM workouts on Monday will be reevaluated next Spring.

COT:
“The Hiding Place” br Corrie ten Boom
A true story of courage, faith, and forgiveness.

Coupon Stash

AO: thequacken
Q: FixerUpper
PAX: Z-Pack, Gmail
FNGs: None
COUNT: 3
WARMUP:
Ruck a lap around the park loop

THE THANG:
Ruck some more loops around Gresham Track. Think about IronPAX and October Sky (maybe that second part was just me)

Found some coupons but it looked like they were claimed.

MARY:
Stretch sesh

ANNOUNCEMENTS:
Marine Mud run tomorrow
Last PM workout of the season 9/2

COT:
Thoughts on “Beautiful Scandalous Night.”

Scandal = something that offends proprietary or established moral conceptions and disgraces those associated with it.
We don’t normally think that we are the cause of a scandal, espcially if we “follow the rules” and are generally “good people.” However, as it reads in Romans 5:8 “while we were still sinners, Christ died for us.” A simple concept, but a moral outrage if we understand it properly.

What did Jesus deserve? Honor, respect, adoration.
What did he get? Disgrace, disrespect, and a violent death.
Why? because we were enemies of God, according to Romans.

Should not the ones who were guilty be punished? Earlier in Romans it reads that there is “no one righteous” according to the law (3:9 and 3:23). Is God unjust to not deal with law-breaking offenders accordingly?

I’ll let Paul answer that question:

24 … and all are justified freely by his grace through the redemption that came by Christ Jesus. 25 God presented Christ as a sacrifice of atonement, through the shedding of his blood—to be received by faith. He did this to demonstrate his righteousness, because in his forbearance he had left the sins committed beforehand unpunished— 26 he did it to demonstrate his righteousness at the present time, so as to be just and the one who justifies those who have faith in Jesus.

Coffee Ruck

AO: thequacken
Q: Z-Pack
PAX: FixerUpper, KFC, Gordie, Spellcheck, Otis, Z-Pack
FNGs: None
COUNT: 6
WARMUP:
One lap around the track at the park

THE THANG:
Ruck to Dunkin on Broadway, cross the street, ruck through a neighborhood back to the AO.

MARY:
No

ANNOUNCEMENTS:
Marine Mud Run on August 31.
Iron PAX starts September 2. Quacken will do Iron PAX workouts on Wednesdays.

COT:
Corrie ten Boom, an inspiring story of courage , faith, and forgiveness. Check out her story and book, “The Hiding Place.”

Hard Core Welsh Dragons

AO: thequacken
Q: vanilla
PAX: Magic Mic (Jarrett Woodall), FixerUpper, Prairie Dog (Trey Barrett), Swanson, Z-Pack, Hand Full (Dan Davison), Missed Hand Full’s 2.0 name! Sorry!
FNGs: None
COUNT: 8
WARMUP: SSH, Squat/Reach, Imperial Walkers, Rockettes, Michael Phelps, This n That

THE THANG:

Stay in the plank position the entire time. Bear crawl forward 4 steps, then do 1 merkin, 1 plank jack, and tap the back of each shoulder once. Repeat, adding 1 rep to each exercise each time—bear crawl forward 4 steps, then do 2 merkins, 2 plank jacks, and 2 shoulder taps. Continue until you reach 10 reps of each exercise, have covered 30-50 feet, or until your arms give out—whichever comes first.

Mosey to Duck Pond

AMRAP 20 min:
10 Freddy Mercurys
10 AmHams
10 LBC
10 JLo
10 Crunchy Frogs
1 lap

Circle of Plank:
1-5 Plank/Pickle Pounders

MARY:

ANNOUNCEMENTS: prayers for Lizzy recovery and my friend Katie

COT: 7 tips to do hard things.
Delay gratification
Don’t procrastinate
Say no
Sleep
Lean into fear and do it anyway
Be consistent
Seek feedback