F3 Knoxville

Fun with sand in bags!

AO: brickyard
Q: Spellcheck
PAX: Appleseed, Chuck Munsey, Herbie, Spellcheck, Z-Pack, Trip
FNGs: None
COUNT: 6
WARMUP:
Yup :thumbsup:

THE THANG:
Mosey to the bleachers with…
60lbs for squats
40lbs for rows & lunges
20lbs curls & tricep extensions
(2) 18lbs kettle bells for OHP & Swings

4 guys start with the sand and do reps until the other 2 guys run the bleachers twice then push them to the next exercise. Two rounds.
Then on to the track, the 60lbs sets the pace, followed by the 40lbs, kettlebells, & 20lbs.
The six stays in dust 10 Burpee‘s then Mosey to catch up and grabs the 20 then everybody moves up in weight and the 60lbs pace car drops back to the 6 for some Burpee’s.

Mosey back to the AO

MARY:
MARY / 5 Burpee‘s & sandbag own volition…
The group does the Mary together, then 1 HIM does 5 Burpee’s on his own while the PAX use the sandbags on their own volition. 5 Rounds.
20 flutter kicks / 5 Burpee‘s & sandbag
20 LBC’s / 5 Burpee‘s & sandbag
20 Aussie snow angels / 5 Burpee‘s & sandbag
20 Freddie Mercury’s / 5 Burpee‘s & sandbag
20 J Lo’s / 5 Burpee‘s & sandbag

ANNOUNCEMENTS:
Hardship Hill

COT:
There are some crazy stories in the Bible! Sad hell, God‘s anointed king ends up. He just got distracted by his own kingdom. We have to be careful not to do the same. The only way is to abide in Christ!

“Then the woman said, “Whom shall I bring up for you?” He said, “Bring up Samuel for me.” When the woman saw Samuel, she cried out with a loud voice. And the woman said to Saul, “Why have you deceived me? You are Saul.” The king said to her, “Do not be afraid. What do you see?” And the woman said to Saul, “I see a god coming up out of the earth.” He said to her, “What is his appearance?” And she said, “An old man is coming up, and he is wrapped in a robe.” And Saul knew that it was Samuel, and he bowed with his face to the ground and paid homage. Then Samuel said to Saul, “Why have you disturbed me by bringing me up?” Saul answered, “I am in great distress, for the Philistines are warring against me, and God has turned away from me and answers me no more, either by prophets or by dreams. Therefore I have summoned you to tell me what I shall do.””
‭‭1 Samuel‬ ‭28‬:‭11‬-‭15‬ ‭ESV‬‬

““I am the true vine, and my Father is the vinedresser. Every branch in me that does not bear fruit he takes away, and every branch that does bear fruit he prunes, that it may bear more fruit. Already you are clean because of the word that I have spoken to you. Abide in me, and I in you. As the branch cannot bear fruit by itself, unless it abides in the vine, neither can you, unless you abide in me. I am the vine; you are the branches. Whoever abides in me and I in him, he it is that bears much fruit, for apart from me you can do nothing. If anyone does not abide in me he is thrown away like a branch and withers; and the branches are gathered, thrown into the fire, and burned. If you abide in me, and my words abide in you, ask whatever you wish, and it will be done for you. By this my Father is glorified, that you bear much fruit and so prove to be my disciples.”
‭‭John‬ ‭15‬:‭1‬-‭8‬ ‭ESV‬‬

Clock Puncher For Labor Day

AO: thequacken
Q: Z-Pack
PAX: Tenderfoot, Z-Pack, Crash Dummy, Trip
FNGs: None
COUNT: 4
WARMUP:
Windmill
Squat and Reach
OH Clap
Baby Arm Circles
Ring of Fire Merkin
Mountain Climbers

THE THANG:
Clock Puncher

MARY:
No

ANNOUNCEMENTS:
Iron PAX starting.
Quacken workouts on Monday will be at 0530 starting this Monday. PM workouts on Monday will be reevaluated next Spring.

COT:
“The Hiding Place” br Corrie ten Boom
A true story of courage, faith, and forgiveness.

CMU Circle of Gain

AO: thequacken
Q: Z-Pack
PAX: Tenderfoot, Crash Dummy, Trip
FNGs: None
COUNT: 4
WARMUP:
Windmills IC
Squat and Reach IC
Hillbillies IC
OH Claps IC
Baby Arm Circles IC
Michael Phelps OYO
Ring of Fire Merkins
Ring of Fire Squats

THE THANG:
CMU Circle of Gain
Six exercises in a circle. Using a Tabata Timer, do 45 sec per exercise with 15 sec rest. Move clockwise around the circle completing each exercise.
1. Blockees
2. CMU Rows
3. CMU Thrusters
4. Tres Merkins – no CMU used
5. CMU Lunges
6. CMU Curls
After round 1 we slowsied over to the monkey bars for 10 pull-ups. After round 2 we did 10 toes to bar. We did a little over half of round 3 and stopped for Mary.

MARY:
Heels to Heaven
Hello Dollies
LBCs
Shoulder Taps

ANNOUNCEMENTS:
Lunch this Friday at Buddy’s BBQ – North Broadway location at 11:30 am

COT:
Chuck Colson – God’s not done with you yet.
Romans 8:28
We know that for those who love God all things work together for good, for those who are called according to his purpose.

Trips 1st 52 Card Beatdown

AO: thequacken
Q: Z-Pack
PAX: Z-Pack, Trip
FNGs: None
COUNT: 2
WARMUP:
Hillbillies
Rocketts
OH Claps
Merkins, ring of fire
Man Climbers
Michael Phelps
Squat & Reach

THE THANG:
52 Card Beatdown
♥️ Burpees
♦️Decline Merkins
♣️ Lunges
♠️ Squats
Reps = card no.
Jack = 11, Queen = 12, King = 13 reps
Aces – Mtn Climbers 15 reps, 4 ct

MARY:
Big Boys
Flutter Kicks

ANNOUNCEMENTS:
Dad camp upcoming

COT:
Don’t grow weary of doing good.
Galatians 6:7-10

Murph – Way off the books

AO: thequacken
Q: FixerUpper
PAX: Z-Pack, Trip, Sadie (Baby) Hawkins
FNGs: None
COUNT: 4
WARMUP:
Arrive and get rained on

THE THANG:
Murph

MARY:
No

ANNOUNCEMENTS:
Also No

COT:
Never out of the fight! :muscle: