F3 Knoxville

February / August UvU

AO: thequacken
Q: FixerUpper (Patrick Core)
PAX: Lizzy, Herbie (Kortney Jarman), Z-Pack (Brian Brockman), FixerUpper (Patrick Core), no
FNGs: 1 no
COUNT: 4

WARMUP:
Side straddle hops
smurf jacks
quad stretch
hammy stretch
butterfly stretch
hip flexor stretch

THE THANG:
1.5-ish mile run for time (4 laps around park is about 1.4 miles)
1 min max big boi situps
1 min max merkins
max pullups (untimed)
5 mins max burpees

MARY:
lay there and groan

ANNOUNCEMENTS:
ruck from The Quacken to Big Ball 8/26

COT:
This was a you v. you workout, not a you v. me workout. Someone once said “When you compare yourself to others, you either win or lose.” It is easy to do, but it is not helpful.

You are either puffed up by pride if you are better than someone else, or you are beat down by shame if you are worse.

But there is a better way!

Romans 12:3
For by the grace given me I say to every one of you : do not think of yourself more highly than you ought, but rather think of yourself with sober judgment, in accordance with the faith God has distributed to each of you.

Quarterly ruck assessment

AO: thequacken
Q: Lizzy
PAX: KickFlip (David Greer), FixerUpper (Patrick Core), 0
FNGs: 1 0
COUNT: 3
WARMUP:
SSH
Tempo Squats
Stretching
THE THANG:
1 mile ruck with sandbags and ruck on
2 minutes hand release pushups no ruck AMRAP
200 meter suitcase carry with ruck and sandbags
2 minutes of sandbag burpees AMRAP
Die slowly 😂
MARY: none
ANNOUNCEMENTS: none
COT: remember to stay coachable like we are when we’re 11

Quarterly ruck assessment

AO: thequacken
Q: Lizzy
PAX: KickFlip (David Greer), FixerUpper (Patrick Core), 0
FNGs: 1 0
COUNT: 3
WARMUP:
SSH
Tempo Squats
Stretching
THE THANG:
1 mile ruck with sandbags and ruck on
2 minutes hand release pushups no ruck AMRAP
200 meter suitcase carry with ruck and sandbags
2 minutes of sandbag burpees AMRAP
Die slowly 😂
MARY: none
ANNOUNCEMENTS: none
COT: remember to stay coachable like we are when we’re 11

Basic Beatdown

AO: thequacken
Q: Road Block
PAX: FixerUpper (Patrick Core), Z-Pack (Brian Brockman), Lizzy, Duggar (Gary Anders), Tenderfoot, Secret Garden, Dr. Seuss
FNGs: 1 Dr. Seuss
COUNT: 8

WARMUP:
SSH’s, Hillbillies, Imperial Walkers, stretches, an uphill Mosey

THE THANG:
Bataan Death Crawl

Four sets of arm, ab, and leg exercises with a 1/3 mile mosey between each.

Ring of Fire – squats

A brief word about Creation and Evangelism.

Also enjoyed a cameo appearance (due to injury) by Wedding Singer and his sidekick Scout!