F3 Knoxville

Tag: Postman (Scott Colby)

Coffee Ruck

AO: thequacken
Q: Z-Pack
PAX: FixerUpper, Postman (Scott Colby), john deere, none
FNGs: 1 none
COUNT: 4

WARMUP:
Park lap
THE THANG:
2.5 mile loop to Dunkin, then back through residential streets.
MARY:
no!
ANNOUNCEMENTS:
Quacken PM on Monday is changing to AM on November 20th
COT:
Start your day with coffee and some exercise 💪

Skatepark Beatdown

AO: thequacken
Q: Z-Pack
PAX: Lizzy, Gmail, FixerUpper, Postman (Scott Colby), Trip, John Deere, Big Sky, Boots
FNGs: 1 Boots
COUNT: 9
My 2.0 Trip turned 12 last week. We celebrated his birthday, and he helped out with cadence counts and exercise demonstration.

WARMUP: Greeting and Disclaimer, then…
SSH, IC
Abe Vigodas
Flamingos- Quad Stretch
Baby Arm Circles, IC
Michael Phelps
Tempo Merkins, IC
Squats, IC
Mosey from AO to Skatepark

THE THANG:
AMRAP – 6 exercise stations and a bear crawl.
Station 1 – At low rail do 2 manmakers, jump over rail, do 2 manmakers. Repeat for 12 total manmakers.
Station 2 – at tall sloped wall- climb over wall, at bottom do a merkin, climb back over wall do a merkin. Repeat for 12 total merkins.
Station 3 – there is a low curved wall. Do box jumps down the length of the wall.
Station 4 – Do 24 LBCs
Station 5 – At hand rail with steps to calf raises – 12 reps each leg
Station 6 – 12 Decline Merkins
Mosey back to other side of skatepark, then bear crawl the length of the skatepark.
Mosey back to Station 1 and repeat the circuit.
At 0605 we jogged back to the AO
MARY:
Hello Dolly IC
Freddie Mercury IC
Bruce Lee IC
Low Plank 1 min.
Flutter Kicks IC
Thor Hammer IC
ANNOUNCEMENTS:
none
COT:
Trip shared inspiration from his study of George Washington – sacrificial leadership, bravery.

Prayer Time – lifted up requests

Escalator by the sun

AO: bigball
Q: Wedding Singer
PAX: Postman (Scott Colby), Swanson, vanilla, G-6 (Rick Kuhlman), PDA (Joe Mynatt)
FNGs: None
COUNT: 6

WARMUP: (All in cadence)
15 SSH
10 Baby Arm Circles
10 Rockettes
10 Hillbillies
10 Seal Claps
Michael Phelps OYO

THE THANG:
@Sunsphere Stairs
Do the following exercises OYO with a run up the stairs in between:
10 pull ups
20 Burpees
30 MTN Climbers 4 ct
40 Flutter Kicks
50 T Merkins
60 Big Boys
70 Squats
80 SSH

MARY:
Each Pax led favorite ab exercise:
Pickle pounders
LBCs
Hello Dollies
Flutter Kicks
Right Center Left Center LBCs
Static stretching
ANNOUNCEMENTS:
G6 is going with a group from the cross to Pikeville KY Fri- Monday and asked for prayer

COT:
Wedding Singer has toe surgery next week and will greatly miss being able to exercise for the next 6- 10 weeks.

IPC Week 2

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: Swanson, Drive-thru (Mikel Towe), Huffy (Ken Hill), Postman (Scott Colby), Passport (Ryan Matthews), vanilla, Graham Cracker, Jenner (Matt Pfeiffer), FixerUpper, Cornhole (Stephen Puplampu), John Deere
FNGs: None
COUNT: 12
IPC Week 2: BDE Mile
f3greenwood.wordpress.com/2023/09/10/bde-mile-ipc-2023-week-2/

Format
45min AMRAP
400-meter track with 100-meter increments clearly visible

The Thang
The workout begins when the timer starts
400-meter lap
5 BDE burpees
400-meter lap
5 BDE merkins
Repeat until time is called.

Scoring
Total number of meters rounded down to the closest 100 when time is called.
For example, if time is called and you are running between 4800 and 4900 meters, your score is 4800 meters.

BDE Burpee. Burpee – bonnie blair – squat. That’s 1.
BDE Merkins: Hand release merkin – touch right knee to right elbow – hand release merkin – touch left knee to left elbow – hand release merkin. That’s 1. Question? See the video.

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.