F3 Knoxville

Tag: Wedding Singer

January You vs. You

AO: thequacken
Q: Z-Pack
PAX: FixerUpper, Lizzy, Wedding Singer, Trip
FNGs: None
COUNT: 5

WARMUP:
SSH IC
Abe Vigoda
Cherry Pickers IC
Flamingos – Quad Stretch
Michael Phelps
Little This and That, These and Those – Shoulder and Tricep Stretch
Overhead Claps IC
Tempo Merkins IC
Tempo Squats IC
Mosey from AO to Gresham Track
THE THANG:
10 manmakers oyo
Timed 2 mile run on the Gresham track
Maximum merkins in 2 minutes
We ran out of time for the timed big boy situps, body weight squats, and manmakers.
I’ll have to work on time management for the next you vs. you.

MARY:
no time
ANNOUNCEMENTS:
convergence at big ball this Saturday
Lizzy mentioned a ruck in the Smokies next month
COT:
Preach the gospel to yourself everyday. Be encouraged by recalling your own testimony.

2/6 AMRAP

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Wedding Singer, vanilla, Postman (Scott Colby), G-6 (Rick Kuhlman), Leg warmer, Hops (Philly), Escobar, Tinkerbell, Step-up, Hoodless
FNGs: 1 Hoodless
COUNT: 13
WARMUP:
THE THANG:

mosey to lot beside church street.
AMRAP – 25 minutes
– Bear crawl to midpoint in parking lot
– Lunge back
– 15 reps of the
– hand release merks
– American hammers
– LBCs
– Leg lifts
– Wide arm merks
– Run up top of hill
– 3 burpees
REPEAT

MARY: AB CIRCLE

Vanilla Magic Mic Co Q

AO: bigball
Q: Magic Mic (Jarrett Woodall) , vanilla
PAX: Butterfly (Duncan Johnson), Duggar, Wedding Singer, Z-Pack, Soot, Trip
FNGs: None
COUNT: 8

WARMUP:

THE THANG:
Burpee timer every minute
At fountains: 3 rounds of 5 shoulder tap Derkins, bear Crawl, 10 BBS, crawl bear, 15 Box Jumps
At Big Ball: 3 rounds of 5 toe tap merkins, 10 LBC, 15 squat jumps and stairs
Crawl Bear up ramp behind amphitheatre with 3 merkins at every light
At amphitheatre: 12 min AMRAP of 15x incline merkins, shoulder taps, CDD, dips, and Superman’s with stairs and 10 rows between each exercise
Then 12 min AMRAP of Freddy Mercury, LBC, Pickle Pounders, Leg Raises, and Am Hams with walking lunges between each exercise

MARY:

ANNOUNCEMENTS:

COT:
Where we give our time is where our hearts are and reflect who we worship

IPC Week 4, rise up or coast?

AO: thequacken
Q: FixerUpper
PAX: Wedding Singer, Herbie, Z-Pack, john deere
FNGs: None
COUNT: 5

WARMUP: lil bit o that
THE THANG:
f3greenwood.wordpress.com/ironpax/preblasts/
MARY:
ANNOUNCEMENTS:
COT:
When faced with what should be an easy day, I often “play down to the level of my opponent,” or put it on autopilot. However, if there is a challenge facing me, I know I have to meet it.

The IPC is a great example. I can’t really just phone it in when leading or participating in this workout because I know it will be such a challenge.

I appreciate the men of The Quacken who embraced the challenge the past 5 weeks together and come through it with a little more grit and resilience. Let’s take that from the gloom and share it with others.

Quacken trio

AO: thequacken
Q: Duggar (Gary Anders)
PAX: FixerUpper (Patrick Core), Wedding Singer, Duggar (Gary Anders)
FNGs: None
COUNT: 3
WARMUP: SSH x 20, Baby Arm Circles x 10 each way, Motivator starting at 7.
THE THANG: Mosey to Gresham: Lindsey Bonn’s x 15, Tempo Squats x 15, Merkins x 20

Run to street and on the way back to the starting point lunge/bear crawl between parking lines. At each line either 3 burpees or 5 squats.

Pause/Recover for a minute while standing still and considering the wonderful works of God. Job 37:14

Mosey down hill to a parking lot. AMRAP for 10 minutes. 2 burpees at one end of the lot and 15 American Hammers at the other end until time is up.

Mosey across the street to another lot. 4 corners: Merkins, flutter kicks, Lindsey Vonn’s, squats. Round 1: 10 reps each. Round 2: 15 reps. Round 3: 20 reps.

Mosey back to AO.

MARY: Out of time.
ANNOUNCEMENTS: Ruck to Big Ball from Quacken. Step off at 5am this Saturday the 26th.

COT: Take time to Be Still/ Stand Still (Job 37:14) and think about all that God has done. Pause to think about how Great and Wonderful He is.