F3 Knoxville

Tag: Z-Pack

Cardinal VQ, 2 years later

AO: thequacken
Q: FixerUpper
PAX: Herbie, Natty, Wedding Singer, DoorKicker (Jud), Z-Pack
FNGs: None
COUNT: 6
WARMUP:
15 Side Straddle Hops
10 Tempo Merkins
10 Flutter Kicks Double Count
10 Little Baby Arm Circles Forward
10 Little Baby Arm Circles Backward
10 Hallelujahs
10 Knoxville Cherry Pickers
20 Sec. Samson Hold
PHELPS it out
10 Willie Mayes Hayes

THE THANG:
Round 1: 5 of everything
-Burpees followed by a moment of silence for Cardinal.
-Big Boys
-Heels to Heaven
-Run roughly 100 yards and repeat

Round 2: 10 of everything
-Burpees
-Little Baby Crunches
-Mt. Climbers Double Count
-Run 100 yards and repeat

Round 3: 15 of everything
-Burpees
-Air Squats
-Freddy Mercury
-Run 100 yards and repeat

Round 4:
-20 Burpees
-Run 100 yards and repeat

Having completed 4 rounds, we started again at Round 1.

MARY:
Nope

ANNOUNCEMENTS:

COT:
To quote Brad Paisley, there is a last time for everything – last F3 workout, last time seeing your mom, last burpee. For Cardinal, his last burpees were right at the beginning of this workout, 2 years ago.

We just don’t know when that last time will be.

If that is the case, then we should make the most of the time we have, love those around us, forgive freely, work hard, and be thankful for all the days that we have been given.

Prayer for a few requests. SYITG next time. :cardinal:

Stadium Ruck

AO: thequacken
Q: Z-Pack
PAX: Herbie, Natty, Otis, Gmail, FixerUpper, Z-Pack
FNGs: None
COUNT: 6
WARMUP:
Lap at park

THE THANG:
Rucked the CHS stadium steps with 50 merkins thrown in.

MARY:
Ruck pull throughs

ANNOUNCEMENTS:

COT:
F3 mission, Credo, and 5 core principles

Fitness – the benefits of resistance training.

Stadium Ruck

AO: thequacken
Q: Z-Pack
PAX: Tiny Dancer, Herbie, Gmail, Z-Pack
FNGs: None
COUNT: 4
WARMUP:
Lap around the park
THE THANG:
Rucked to CHS Stadium where we rucked the steps and did some merkins.

MARY:
3min 30 second high and low planking.
Bring Sally Up

ANNOUNCEMENTS:
Nothing new.

COT:
It’s almost January again. It’s a great time to plan, to be intentional instead of reactive. Herbie shared about a resource for picking a verse for the new year. It’s a good time to reflect on all spheres of life and think about where we want be. Fitness, fellowship, faith, body, mind, soul, vocation, family, service, etc. What are we building and why?

12 Days of Christmas Repeat

AO: thequacken
Q: Z-Pack
PAX: FixerUpper, Z-Pack, Piano Man, Piano Man
FNGs: 1 Piano Man
COUNT: 3
WARMUP:
SSHs
Squat and Reach
OH Claps
Mountain Climbers

THE THANG:
A popular beatdown this time of year – 12 Days (exercises) of Christmas. You do the workout like you sing the song. Please sing along, “On the twelfth day of Christmas my AO Q made me do…”

12 Side Straddle Hops – 4 count
11 Merkins
10 Jungle Boys
9 Plank Shoulder taps – 2 count
8 Lunges – each leg
7 Carolina Dry Docks
6 Plank Toe Touches – 4 count
5 Burpees
4 Plank Jacks
3 Mucho Leggos
2 Times Bernie
1 Tres Merkin

So, you would start with 1 Tres Merkin for the first day. Then you would do 2 Times Bernie and 1 Tres SMerkin for the second day. Then you would do 3 Mucho Leggos, 2 Times Bernie, and 1 Tres Merkin for the third day. And so on it goes for 12 Days, 12 rounds of Christmas beatdown goodness!

We went a few minutes over because I was late getting the warm-up started. Some finished and some were close to finishing all 12 Days.

MARY:
no time

ANNOUNCEMENTS:
No workout on Wednesday – Christmas Day at The Quacken. Other AOs will be meeting though, if you are looking for a Christmas Day beatdown.
1/1/2025 – Polar Plunge at the Wye in Townsend

1/4/2025 – F3 Smokies Convergence

1/11/2025 – Hot Toddy Triple Q at Asylum Daybreak

COT:
The Reason For The Season – Luke 2:1 – 21

Encouragement to enjoy the joy of this Christmas Season, and most importantly, for the believer, to reflect and adore the babe who was sent to overcome sin and death and set all believers free!

12 Days of Christmas Repeat

AO: thequacken
Q: Z-Pack
PAX: FixerUpper, Z-Pack, Piano Man, Piano Man
FNGs: 1 Piano Man
COUNT: 3
WARMUP:
SSHs
Squat and Reach
OH Claps
Mountain Climbers

THE THANG:
A popular beatdown this time of year – 12 Days (exercises) of Christmas. You do the workout like you sing the song. Please sing along, “On the twelfth day of Christmas my AO Q made me do…”

12 Side Straddle Hops – 4 count
11 Merkins
10 Jungle Boys
9 Plank Shoulder taps – 2 count
8 Lunges – each leg
7 Carolina Dry Docks
6 Plank Toe Touches – 4 count
5 Burpees
4 Plank Jacks
3 Mucho Leggos
2 Times Bernie
1 Tres Merkin

So, you would start with 1 Tres Merkin for the first day. Then you would do 2 Times Bernie and 1 Tres SMerkin for the second day. Then you would do 3 Mucho Leggos, 2 Times Bernie, and 1 Tres Merkin for the third day. And so on it goes for 12 Days, 12 rounds of Christmas beatdown goodness!

We went a few minutes over because I was late getting the warm-up started. Some finished and some were close to finishing all 12 Days.

MARY:
no time

ANNOUNCEMENTS:
No workout on Wednesday – Christmas Day at The Quacken. Other AOs will be meeting though, if you are looking for a Christmas Day beatdown.
1/1/2025 – Polar Plunge at the Wye in Townsend

1/4/2025 – F3 Smokies Convergence

1/11/2025 – Hot Toddy Triple Q at Asylum Daybreak

COT:
The Reason For The Season – Luke 2:1 – 21

Encouragement to enjoy the joy of this Christmas Season, and most importantly, for the believer, to reflect and adore the babe who was sent to overcome sin and death and set all believers free!