F3 Knoxville

Tag: Duggar

Miracle Max Ruck

AO: thequacken
Q: Z-Pack
PAX: Hobie, Duggar, Z-Pack, Siete , Siete
FNGs: 1 Siete
COUNT: 4
WARMUP:
Lap around the track at the park

THE THANG:
Walk/ruck on the neighborhood streets past the FCUMC grave yard to St. Joseph School. We got a pic with F3 Miracle Max (St. Joseph, patron saint of workers). Returned to the AO

MARY:
Nope

ANNOUNCEMENTS:
Monday AM workouts starting back this Monday at the Quacken.
Let’s get a September lunch on the calendar.
Iron PAX continues this Wednesday at the Quacken.

COT:
Prayer Time and we welcomed FNG, Siete, who is the brother of The Six.

10/40

AO: bigball
Q: Swanson
PAX: Duggar, G-6 (Rick Kuhlman), Magic Mic (Jarrett Woodall), PDA (Joe Mynatt), Postman (Scott Colby), Swanson, vanilla, Smalls
FNGs: 1 Smalls
COUNT: 8
WARMUP: we did

THE THANG:
Run lap
10 merks
40 squats

Run lap
20 merks
30 squats

Run lap
30 merks
20 squats

Run lap
40 merks
10 squats

Rest

Run lap
10 BBS
40 straight leg lifts

Run lap
20 BBS
30 straight leg lifts

Run lap
30 BBS
20 straight leg lifts

Run lap
40 BBS
10 straight leg lifts

MARY:
2 sprints all out

ANNOUNCEMENTS:
None

COT: currently read. Very good!
Far Beyond Gold: Running from Fear to Faith https://a.co/d/1QpWJZV

Big Ball Summer Olympics 2024

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: FixerUpper, Hand Full (Dan Davison), Swanson, Duggar, Frostbite
FNGs: None
COUNT: 6
WARMUP:
The usual, with the Olympic Theme playing

THE THANG:
Summer Olympics: Gold, Silver and Bronze were awarded to the top three of the following events:
Bring Sally Up Push Up Challenge
Rock Paper Scissors Relay
Squat Jump Shot Put
100m Bear Crawl
Frisbee Discus
400m Flutterkick
2:30 Bodybuilding
Bear Crawl Ball Tag
Burpee Broad Jump

MARY:
None

ANNOUNCEMENTS:
None

COT:
1 Timothy reminds us that physical training is of some value, but godliness is of more value because it holds promise for now and eternity. In a time where we’re easily inspired by the Olympics physically, what is inspiring you spiritually?

1776 workout

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Abort (Jeremy Loftis), Duggar, Magic Mic (Jarrett Woodall), Postman (Scott Colby), Passport (Ryan Matthews)
FNGs: None
COUNT: 6
WARMUP: Normal

THE THANG:

Stay at lawn. Mile run. What the heck is a kilometer???

1776 workout (reps each set are 17 and then 25+25+26)

Burpees-17
Squats-25
American hammer-25
Dips 26
Run 2 laps

Burpees-17
Jump squat-25
WWII sit-up -25
Hand release Merkins-26
Run 2 laps

Burpee-17
Lunges-25
Flutter kick-25
Decline merkins-26
Run 2 laps

MARY: some LBCs and Boat/canoe

ANNOUNCEMENTS:

COT: The Founding Fathers voted for independence from the British government on July 2, 1776. The Declaration of Independence was a written explanation to their fellow colonists as to why the Continental Congress had voted this way. The document was formerly adopted by Congress on July 4, 1776

We must never forget the words penned by Thomas Jefferson that are immortalized in the Declaration of Independence: “We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.”

Home Run Derby

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: Postman (Scott Colby), Duggar, vanilla
FNGs: None
COUNT: 4
WARMUP:
The usual

THE THANG:
Home Run Derby:
Took turns hitting the wiffleball into the field with a line of cones. We had a rotation of exercises for each hit, the further the ball went the fewer reps we had to do. After the ball was hit, we’d run to where it landed, came back, and did reps depending on how many cones the ball passed

Exercises:
Burpees
Squats
Am Hams
Merkins
Get Ups
LBCs

MARY:

ANNOUNCEMENTS:

COT:
Take time to reflect on what God has done and is doing in your life