F3 Knoxville

Tag: Z-Pack

Ab Blaster

AO: thequacken
Q: Magic Mic (Jarrett Woodall)
PAX: Z-Pack, FixerUpper
FNGs: None
COUNT: 3
WARMUP:
The usual + downward dog and cobra

THE THANG:
Ab Blaster
Sets of 5 exercises with 1 minute AMRAP per exercise with bear crawls or crawl bears between sets

Sets:
1: LBC, Merkins, Am Hams, SSH, Plank
2: LBC, Squats, BBS, Mt Climbers, Flutters
3: LBC, CDD, Freddie, Plank Jacks, Plank
4: LBC, Burpees, penguins, High knees, LCRC
5: LBC, shoulder taps, V Ups, lunges, plank
6: LBC, toe taps, pickle pounders, calf raises, get ups

MARY:
None

ANNOUNCEMENTS:
None

COT:
Mark 9 ends with Jesus’ hyperbole of removing an eye or limb that causes us to sin to communicate both the severity of sin and cost of discipleship. Do we view our own sin and the cost of us following Jesus the same way?

Golgotha Ruck

AO: thequacken
Q: Natty
PAX: Herbie, Z-Pack, FixerUpper, Natty, Otis, Hobie, Shotgun, The Six
FNGs: None
COUNT: 8
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

30/15 test

AO: thequacken
Q: FixerUpper
PAX: Borg, DoorKicker (Jud), Z-Pack, Shotgun, Spellcheck
FNGs: None
COUNT: 6
WARMUP:
Warmup stuff while disclaiming

THE THANG:

10 pullups or burpees
20 merkins
30 squats
Run a lap (or bernie your preferred distance)
Repeato AMRAP – 30 mins

3rd F

MARY:

ANNOUNCEMENTS:

COT:
Doorkicker’s question
Why is building real community in the church so hard?
Discuss 15 minutes

This was a trial of the 30/30 workout. This is a 30 minute workout followed by a 30 minute discussion of one question that is sent out in advance. This was modified to be a 15 minute discussion to stay within the usual 45 minute workout.

Something that worked well (IMHO) was to have a simple workout plan that allowed me to give instructions once and let ‘er rip. Also PAX could make the workout as intense as they needed since it was an AMRAP.

After 30 mins, time was called and we assembled in the pavilion. Both Z-Pack and Borg brought coffee, so that was enjoyed by all (even Shotgun :wink:). Thank you, men, for doing that.

We had all had time to think through DK’s question. A few thoughts included we don’t value deep relationships enough, judgementalism, laziness, lack of boldness, fear and insecurity, lack of common mission.

One word that came to my mind was “OPTIONAL.” I live like a lot of things are optional, including deep relationships.

DK said we should get our families together. Let’s do that, bros.

Also, somebody else run a 30/15! You are freed to lead.

Prayer by Borg, SYITG next time :muscle:

UP these hills ‘n down

AO: thequacken
Q: FixerUpper
PAX: Natty, DoorKicker (Jud), Z-Pack, Gmail, Shotgun
FNGs: None
COUNT: 6
WARMUP:
Ruck a loop round the park

THE THANG:
Ruck up a hill and back down

MARY:
A myriad of ruck PT exercises on the Gresham MS track

ANNOUNCEMENTS:
Couldn’t think of any

COT:
Which gospel will you believe?

Operation Afterburn

AO: thequacken
Q: DoorKicker (Jud)
PAX: Z-Pack, FixerUpper, Shotgun, Opossum, Carmen Sandiego from Down Range
FNGs: None
COUNT: 6
WARMUP:SSH – 25 IC
– Imperial Walkers – 15 IC
– Tempo Merkins – 10 IC
– Hillbilly Walkers – 15 IC
– Michael Phelps
– Mosey lap w/ sprint finish

THE THANG: Phase 1 – “Infiltration” (10 minutes)
AMRAP: 5-minute blocks x2 (1-min rest between blocks)
Block A: Speed & Agility
– 10 Jump Squats
– 10 Merkins
– 20 Mountain Climbers
– 1 Suicide Sprint (~20-30 yards)
Block B: Strength Under Fire
– 5 Burpees
– 10 Lunges (each leg)
– 15 Big Boy Situps
– 20 Air Squats

Phase 2 – “The Extraction Zone” (10 minutes)
EMOM (Every Minute On the Minute):
Each minute, complete:
– 8 Burpees
– 12 Merkins
– 16 Flutter Kicks (4-count)
Any time left in the minute = rest.

No one had time left :smiling_imp:

Phase 3 – “Last Stand” (10 minutes)
Ladder Circuit: Reps go 10 -> 1, descending by 1 each round
– Merkins
– Jump Squats
– Leg Raises
If you finish early, plank or do slow air squats.

Cooldown

MARY:

ANNOUNCEMENTS:

COT: “Pain teaches. Discomfort refines. But it’s the decision to show up anyway that defines a man.”

Jesus never said life would be a walk in the park. Our weakness is where His strength really shines.