F3 Knoxville

Tag: fast-n-easy (Nate Votta)

IPC Week 1 – Participation Award

AO: brickyard
Q: Herbie (Kortney Jarman)
PAX: Spellcheck, Gmail, Natty, Lizzy, Drop Zone, Biohazard (Jay Shepherd), Switchgrass (Stacy Clark), Slabs, A-Rod (Nate Peterson), Gordie (Steve Wheaton), Simmons (Justin Creasey), fast-n-easy (Nate Votta)
FNGs: None
COUNT: 13
WARMUP:
/
– LBCs Forward and Reverse 10x
– Cherry Pickers 10x
– SSH 15x
/

THE THANG:

In each of 3 rounds, PAX must alternate between executing 10 reps of each of the round’s two exercises until 80 total reps are completed (40 reps of each exercise).
Throughout the WOD, every 5 minutes PAX must complete a 20-yard (10 out / 10 back) MOT associated with the round they are executing before continuing to execute reps
If time remains after completing all three rounds, loop back to the beginning & repeat from round 1 to continue adding reps to score until time expires.
Score = Total Reps Completed

Round 1

Exercises: Flying Squirrels / WW3 Sit‐ups
MOT during this round: Coupon Lunge Walk

Round 2

Exercises: Block‐Over Burpees / No-Cheat Merkins
MOT during this round: Murder Bunny

Round 3

Exercises: Thrusters / Jillian Michaels
MOT during this round: Rifle Carry

MARY:

Lie on ground and catch breath.

ANNOUNCEMENTS:

Marine Mud Run – Sept. 16

COT:
So live as if you were living already for the second time and as if you had acted the first time as wrongly as you are about to act now!

Viktor E. Frankl, Man’s Search for Meaning
https://www.amazon.com/Mans-Search-Meaning-Viktor-Frankl/dp/1416524282

“The Win” IronPax week 0

AO: brickyard
Q: Gordie (Steve Wheaton) , Herbie (Kortney Jarman)
PAX: fast-n-easy (Nate Votta), Gmail, Spladle, Herbie (Kortney Jarman), Slabs, Drop Zone, Swamp Thing (Jared Selph), Appleseed (Jon Smith), Simmons (Justin Creasey), Spellcheck, Geppetto (Christopher Bennett)
FNGs: None
COUNT: 12
“The Thang”
Timer starts now:
Warm-up (performed in cadence)
13 reps of each exercise (all 4 count)
SSH
Imperial Walkers
Shoulder Taps
Mountain Climbers
Plank Jacks
800-meter run

85 reps of each of the following exercise. Perform 8 burpees after completing 85 reps of each exercise, including the KB Swings.

Hand Release Merkins
Big Boy Sit-ups
Goblet Squats
Dips
Overhead Press
4 count flutter kicks
KB Swings
800-meter run

Communicate

AO: juco
Q: Guardrail (Brandon Brown)
PAX: Booster (Les Fout), fast-n-easy (Nate Votta), La-Z-Boy (Zac Smith), Po-Boy (Travis Dupre), Curveball P (Dave Purcell), Wanderer, Ghost Flag (F3Knoxville), 7 Rush
FNGs: None
COUNT: 14
WARMUP: SSH, Windmills, Cherry Pickers, Tempo Merkins
THE THANG: Ruck to the water tower
MARY: Perfect timing
ANNOUNCEMENTS: Shovel Flag handoff Friday and Monday.
COT: “For I wrote to you out of much affliction and anguish of heart and with many tears, not to cause you pain but to let you know the abundant love that I have for you.” 2 Cor: 2: 4
This verse shows me communication and expressing our heart is important!
Guys’s don’t talk like that very often; but we should.
Rick Dunn shared: men are most vulnerable to spiritual defeat when men are least vulnerable with each other
That’s Paul being vulnerable and communicating and that is my challenge to you this morning.
For starters, just reach out and be in touch with 3 guys today
1) A f3 brother
2) A friend from growing up – High School Friend or sibling or cousin
3) Someone from Church – if you don’t have their number, ask them or ask someone for their number.
And if you don’t to it today – twice a many tomorrow and 3x on Friday. I’m kidding, sorta, but make it a common practice.
People want to hear from you. I want to hear from you.
Speaking of – I want to hear what you have to say, so pick up a Q!

Jesus shared His heart and gave us a whole book of his word because communication matters
What do you say? Anything. Tell them what’s going on, tell them hi, ask for prayer or prayer requests
Ask to borrow a tool or a piece of advice; thank them for ANYTHING – being a part of your life, being funny, being smart. Or like Paul, tell them of the abundant love you have for them that comes from Jesus, but that’s probably not where you start.

Great to have Curveball, La-z-boy, Fast-n-easy and Ghostflag join us. That last guy is quiet. Hope to see you all again soon and often.

Feb/ Aug metric

AO: brickyard
Q: Gmail
PAX: Appleseed (Jon Smith), Gordie (Steve Wheaton), fast-n-easy (Nate Votta), Natty, Biohazard (Jay Shepherd), Swamp Thing (Jared Selph), Slabs, Spladle
FNGs: None
COUNT: 9

WARMUP: ssh, tempo merkins and squats, cherry pickers, shuffle
THE THANG:
1.5 mile timed
1 min amrap:
bbs
merkins
pull ups (mod-lat pull on railing)
5 min amrap:
burpees
MARY: no time

COT: “A lie believed as the truth will affect your life as if it were true”

Ghost Flag Ruck

AO: thequacken
Q: FixerUpper (Patrick Core)
PAX: Lizzy, Gmail, fast-n-easy (Nate Votta), Z-Pack (Brian Brockman), Geppetto (Christopher Bennett), Drive-thru (Mikel Towe), Appleseed (Jon Smith), Glamper, Doubtfire (Nick Bond), Spellcheck, Swanson (Eli Cockrum), Brick (Chris Tittle), Postman (Scott Colby), FixerUpper (Patrick Core), Crash from Louisville
FNGs: None
COUNT: 15

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.