F3 Knoxville

Tag: Spellcheck

IPC Week 2

AO: brickyard
Q: Herbie
PAX: Geppetto (Christopher Bennett), Biohazard (Jay Shepherd), fast-n-easy (Nate Votta), Simmons, Drop Zone, Gmail, Spellcheck, Gordie, Spladle, Appleseed (Jon Smith), Big Rock, Turbo
FNGs: None
COUNT: 13
WARMUP:
a few SSH
THE THANG:
BDE Mile
400 meter lap
5x BDE Burpees (burpee, bonnie blair, jump squat)
400 meter lap
5x BDE Merkin (HR Merkin, Peter Parker Left, HR Merkin Peter Parker Right, HR Merkin)
Repeat
45 min timer
MARY:
No time
ANNOUNCEMENTS:
Marine Mud Run
COT:
Choosing to do the hard things when they are in front of us. We cannot plan for the hard things, but we need to be prepared for the unexpected and be willing to push forward.

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

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.