F3 Knoxville

Tag: Lizzy

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.

Put in the work

AO: brickyard
Q: fast-n-easy (Nate Votta)
PAX: Natty, A-Rod (Nate Peterson), Spladle, Z-Pack (Brian Brockman), Switchgrass (Stacy Clark), Lizzy, Appleseed (Jon Smith), FixerUpper (Patrick Core), Slabs, Swamp Thing (Jared Selph), Herbie (Kortney Jarman), Gordie (Steve Wheaton), Spellcheck, Simmons (Justin Creasey), fast-n-easy (Nate Votta), Trip
FNGs: None
COUNT: 16
WARMUP:
-windmills, cherry (grape) pickers, a-little of this a-little of that, with the whiffle ball bat
THE THANG:
Football field time
– 1 merkin on each 5yrd line (just 1)
– 1 Moutain climber on each 5yrd line (just 1)
4 teams on the sidelines
– bear crawl to the hash/run to the hash/bear crawl
All on the sideline
-50%to the hash, 75% to the hash, jailbreak to the end. Wash/Rinse/Repeat

Back at the A/O
– teams of 4
Deck of cards. All draw/all exercises
8 do the exercises/ 8 do the loop

MARY:
Bruce Lee/Hello Dolly/Freddie Mercury/Flutter kicks

ANNOUNCEMENTS:
Brickyard had the Ghost flag for 1 workout

COT:

Jesus Is The Only Way To Salvation. Acts 4:12, ESV And there is salvation in no one else, for there is no other name under heaven given among men by which we must be saved.

16 men came out today to get better. Reach out to 1 person today and make a difference.

What Gets Us Emotionally

AO: asylum-pm
Q: Lilydipper (John Neece)
PAX: Unibráu (Nick Robinson), Tenderfoot, Slabs, Simmons (Justin Creasey), Pusher, Lizzy, Abacus (Erik Ella), Swimmies (Nathan Chesney), Brick (Chris Tittle), Drum Major (Mike Johnston), Curveball P (Dave Purcell), Crash Dummy, F6 (Tim Pope), Appleseed (Jon Smith), Rooney (Carl Whipple), Glamper, Lilydipper (John Neece), Bunker, Owen Smith (Bruce Lee), Konnor Glass (Splat)
FNGs: 2 Owen Smith (Bruce Lee), Konnor Glass (Splat)
COUNT: 20
WARMUP: 20 Side-Straddle Hops, 10 Twistees, Run to Tree and Back, 10 Cherry Pickers, 10 Tennessee Rocking Chairs, Run Down Steps by Bat Cave and Back, 10 Burpees, 10 Tempo Squats, 10 Baby Arm Circles Forward and Backward, Little of This and That
THE THANG: Mosey to Steps of Admin Bldg. 20 Merkins and Calve Raises
Mosey to Circular Drive Area Southeast of Admin Bldg. 20 Carolina Dry Docks and 20 American Hammers.
Mosey across field to the Caribbean Parking Lot. Do three sets of 15 Merkins at any time on the way. Those getting to Caribbean Parking Lot first circle back to pick up the six.
We will go the following counterclockwise around the parking lot:
• Sprint for three islands, then do 20 Big Boy Sit-ups.
• Bernie for two islands, then do 20 Hello Dollies.
• Karaoke Right for two islands, then do 20 Flutter Kicks
• Karaoke Left for two islands, then do 20 Freddie Mercuries
• Mosey back to start.
• Rinse and repeat.
Mosey to the shaded parking lot across the street from ball fields parking lot. We will run counterclockwise around the lot stopping at each corner to do 5 Shoulder Taps (both shoulders)
Mosey to the Haslam Rock. We will have a 20 second gander at the river and mountains.
Mosey to Shady Tree. We will do 20 Squats.
Mosey to AO, then go down steps by bat cave, run to summit of Mt. Everest, run up and then head back to AO.

MARY: 10 V-Ups, 20 Box Cutters, Stretching
ANNOUNCEMENTS: Be looking for another chance to serve with clean up at Asylum.
COT: Prayers for Curveball’s father who has a variety of serious health issues as well as Curveball and his family. Prayers for Curveball’s friend, Mary, who has breast cancer and will require a double mastectomy. Prayers for all students starting into college and their parents such as Abacus’ daughter, Abacus, and his wife. Prayers of praise for the healing of a long-term rift between some of Tenderfoot’s family members.

CMUs and Stairs

AO: thequacken
Q: Z-Pack (Brian Brockman)
PAX: Lizzy, Secret Garden, Trip, Dr. Seuss
FNGs: None
COUNT: 5

WARMUP:
SSH IC
Abe Vigodas
Flamingos
Baby Arm Circles and Backards
Michael Phelps
Tricep, Shoulder Stretch
Tempo Merkins IC
Armadillos
Mountain Climbers IC
Lap around church

THE THANG:
1st Parking Lot
1 CMU OH Press 45 sec
2 CMU Curls 30 sec
3 Decline Merkins 30 sec
4 Flutter Kicks while pressing CMU 45 sec
5 CMU Squats 30 sec

Fast walk to stairs with CMU.
Go up stairs while carrying CMU 3 times.

2nd Parking lot – repeat 5 CMU exercises.

Fast walk with CMU to other set of stairs. Go up with CMU 3 times again.

3rd Parking lot – repeat 5 CMU exercises.

Return to AO meeting spot.

MARY: none
ANNOUNCEMENTS: Ruck to Big Ball on Aug 26
COT: Show Up
There’s an old quote that I think has some truth, “80% of life is just showing up.” At F3 we talk about being high impact men. So we gotta show up to do that. I want to encourage you that you did show up today. I’ve heard it many times during a work out, “At least you got out of the bed and came out to the workout.” Its hard sometimes to show up and we have to balance the different spheres of our lives. We have jobs, families, church responsibilities, etc. Sometimes we spread ourselves too thin, bite off more than we can chew, and we have to step back and adjust our schedule. But, I think its better to bite off more than we can chew and fail at something rather than not show up to whatever in our lives. This is how we grow l. Like here and now each workout we show up for, if we are regular, then we grow. When we show up opportunities will present themselves. So, be intentional and show up and see what happens. This word is probably more for me than anyone else here.

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.