F3 Knoxville

Tag: Gmail

TOO MANY CMU PULL THRU MERKINS

AO: brickyard
Q: Appleseed
PAX: Appleseed, Biohazard (Jay Shepherd), Gmail, Gordie
FNGs: None
COUNT: 4
WARMUP:

SSH, Little bit of this and that, windmills, tempo squats

THE THANG:

Apple Loopy
Ladder:
5 Burpees
10 curls
15 goblet squats
20 Tricep curls
25 CMU pull through merkins
30 OHP
35 Bent over rows
40 squat thrusters
Apple Loop

MARY: no time
ANNOUNCEMENTS: none.
COT:. Be the ekklesia. Original Greek word for church. Be the church everywhere you go

Park to Park Ruck

AO: thequacken
Q: Z-Pack
PAX: Gmail, FixerUpper
FNGs: None
COUNT: 3

WARMUP:
Rucked a lap at Fountain City Park as we usually do for a ruck.
THE THANG:
We shuffle-rucked from Fountain City Park to Adair Park. It was about 3.7 miles. The shuffling/slow jog got us back on time.
MARY:
no
ANNOUNCEMENTS:
Convergence at big ball next Saturday. Come early at 6am for a pre-ruck with @Z-Pack, @FixerUpper, and @Lizzy

COT:
Prayed for safe, blessed traveling

52 Card Beatdown

AO: thequacken
Q: Z-Pack
PAX: FixerUpper, Lizzy, Gmail
FNGs: None
COUNT: 4

WARMUP:
SSH IC
Flamingo Stretch
Abe Vigoda
Cherry Pickers IC
Michael Phelps
Baby Arm Circles IC
Tempo Merkins IC
Tempo Squats IC
Mountain Climbers IC
Run Panda Express

THE THANG:
♥️ – Burpees
♦️- Decline Merkins
♣️ – Lunges, single leg
♠️ – Step Ups, single leg
Ace – run a lap around park
Jokers are wild.

The number on the card drawn equals the number of reps. Jack is 11 reps, Queen is 12 reps, King is 13 reps.
We made it through most of the deck including 3 laps around the park, which is about 1 mile, total.

MARY:
no, ran out of time

ANNOUNCEMENTS:
Convergence at big ball on January 20. Quacken guys need to plan the pre-ruck

COT:
Examine your life.
We talked about roles, goals, planning and the brevity of this life. This was encouragement for us all to be intentional in the spheres of our lives. We can do this by planning and and examining our priorities. What is God calling you to? Let’s keep pushing and continue to grow as HIM in 2024.

Dilbert VQ

AO: brickyard
Q: Dilbert
PAX: Gmail, Waxjob, Repeat (Todd Reynolds), Colonel (Alex Wallace), Simmons
FNGs: None
COUNT: 8

WARMUP:
Tempo Squats 10
Arm Circles 10 each direction
SSH 30
Imperial squat walkers 10

THE THANG:
Mossey to the gridiron
Lunge to the 15 yard line
Run to end zone
1 jump squat (touch the ground)
Lunge to 15 yard line
Run to end zone
10 Burpees
Repeat to 10 jump squats and 1 Burpee

MARY:
Mossey to the planters
1 box jump
10 step ups (2 count)
Repeat to 10 box jumps and 1 step up

1 min plank 10 Merkins during
1 min plank 10 Merkins during

ANNOUNCEMENTS:
gmail had announcements

COT:
What does Immanuel mean in Hebrew? God is with us.

We hear Immanuel a lot at Christmas time, God is with us. But, remember He is with us always, not just at Christmas.

He is no longer a baby in the manger as the secular world would like to keep him there.

He is not some far off diety who is not involved in our lives.

He is the maker of heaven and earth, the one who holds all things, mighty God… 

And He is with us…..lets not forget that as we move into the new year.

Deuteronomy 31:8 The Lord himself goes before you and will be with you; he will never leave you nor forsake you. Do not be afraid; do not be discouraged.”

Prayer
Those who are not feeling well
Those who will be traveling in the near future

Stay warm

AO: brickyard
Q: fast-n-easy (Nate Votta)
PAX: Gordie, Gmail, Dilbert, fast-n-easy (Nate Votta)
FNGs: None
COUNT: 4
WARMUP:
Windmills
Imperial SQUAT WALKERS (Gmail delight)
Manly arm rotations
Tempo squats

THE THANG:
On the track, 10/20/30/40 merkins / bbs r2
500m run to the next stopping and increase by 10

Tandem inside/outside lunges
(Only 4 guys, not the mess I was wanting, just looked weird)

Planter boxes
11s stepups / Bulgarian/Hungarian/Egyptian squat

MARY:
Abs of steel
100 flutters
75 dollys
50 box cutter
25 Bruce Lee

ANNOUNCEMENTS:

COT:
Do something hard today. Do not fall into the trap of being complacent. Do something that challenges you.