F3 Knoxville

Category: Quacken

Stairs and CMUs

AO: thequacken
Q: Z-Pack
PAX: FixerUpper, Glamper, High Heels, Brick, Tenderfoot
FNGs: None
COUNT: 6
WARMUP:
Windmill Stretch IC
Cherry Pickers IC
Baby Arm Circles IC
Michael Phelps IC
Merkins IC
Squat and Reach IC
Mountain Climbers IC

THE THANG: Stairs and CMUs
Using Tabata Timer work – 45 sec, rest 15 sec
1. CMU OH Press
2. CMU Curls
3. Decline Merkins
4. Flutter Kicks while pressing CMU
5. Lungs while holding CMU, or squats (for Glamper)
6. CMU Rows

Then we found a flight of stairs to ascend and descend 5x.
Then we repeated the 6 set CMU workout.
Then we found another flight of stairs to ascend and descend 5x.
Then we repeated the 6 set CMU workout.
Then we quit because we were out of time and we were hot and tired, except for Fixer who was fine.

MARY:
nope
ANNOUNCEMENTS:
sorry, no, but the Uncovered convergence was awesome. It’s was my 2.0 Trip’s favorite workout.

COT:
The power of Prayer. After this weekend’s assassination attempt on Trump, I thought the best reaction to the current political upheaval in our country is to pray. There is power in prayer. The political temperature in our county is running red hot, and it needs to cool down. I believe there is power in prayer, and I shared the story of Hezekiah in 2 Kings 20. Hezekiah followed God fairly well, and when he was told by the prophet Isaiah that he was about to die, Hezekiah prayed vehemently that God would allow him to live. Based on Hezekiah’s earnest prayer, God spared him and allow him to live 15 more years. He changed God’s mind. Let us pray for God’s mercy and grace on the USA.
2 Chronicles 7:14
if my people who are called by my name humble themselves and pray and seek my face and turn from their wicked ways, then I will hear from heaven and will forgive their sin and heal their land.

Suicides

AO: thequacken
Q: Magic Mic (Jarrett Woodall)
PAX: Z-Pack, FixerUpper, Prairie Dog (Trey Barrett)
FNGs: None
COUNT: 4
WARMUP:
The usual

THE THANG:
Ran to hill in front of Gresham, did 5 burpees, 10 merkins, 15 BBS, and 20 squats

Ran back down to sloped lot next to AO for suicides. 4 marks for exercises of 5, 10, 15, and 20 reps, with 3 reps of another exercise at the start line and a different mode of transportation each round. Repeat reps at marks on the way back too

Round 1: walking lunges with merkins at marks and burpees at start line
Round 2: bear crawls/crawl bears with squats at marks and merkins at start line
Round 3: walking with BBS at marks and squats at start line

MARY:
None

ANNOUNCEMENTS:
Convergence this Saturday

COT:
Shared the story of Robert McCheyne who infamously was quoted on his death bed at the age of 29 saying “God gave me a message to deliver and a horse to ride on. Alas, I have killed the horse and can no longer deliver the message”. We, especially as men, don’t prioritize or value rest, even though Jesus Himself said that rest (the Sabbath) was made specifically for man. If that’s the case it is probably something we benefit from. Prioritize rest and encourage it in others as well.

BLIMPS and Circuits

AO: thequacken
Q: Wedding Singer
PAX: Z-Pack, Magic Mic (Jarrett Woodall), Prairie Dog
FNGs: 1 Prairie Dog
COUNT: 5
WARMUP: Hillbillies – Seal Claps – Squat and reach – Step Jacks – Eagles – Inchworm Merkins – Derricks

THE THANG:
B.L.I.M.P.S. followed by circuit of 7 stations with 7 different exercises on one minute Timed segments: 45 seconds of work and 16 second rest

MARY: Flutter kicks

ANNOUNCEMENTS: uncovered on 2nd Saturday of July at the Cove

COT: named FNG Prairie Dog

Clockpuncher

AO: thequacken
Q: Evan Wilson
PAX: Z-Pack, Glamper, Brick, High Heels (Henry Ritchie), Wedding Singer, Rich Jordan, Lizzy, Evan Wilson
FNGs: None
COUNT: 8
WARMUP:
Warm-up stuff

THE THANG:
Clockpuncher

MARY:
Flutter Kicks IC
LBCs IC
High Plank 1 – 2 minutes

ANNOUNCEMENTS:
No

COT:
I think Skid shared from Proverbs 18. It was about trying to do things out of our own power instead of relying on God.

Trials of Many Kinds

AO: thequacken
Q: FixerUpper
PAX: FixerUpper
FNGs: None
COUNT: 1
WARMUP:
Warmup stuff

THE THANG:
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

MARY:
Sit on a bench and drip sweat

ANNOUNCEMENTS:
None

COT:
James 1:2-3
2 Consider it pure joy, my brothers and sisters,[https://www.biblegateway.com/passage/?search=James%201&version=NIV#fen-NIV-30269a] whenever you face trials of many kinds, 3 because you know that the testing of your faith produces perseverance. :muscle: