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

March You vs. You, Accelerate Your King

AO: thequacken
Q: Z-Pack
PAX: Herbie, DoorKicker (Jud), Z-Pack
FNGs: None
COUNT: 3
WARMUP:
SSH
Squat & Reach
Hillbillies
Rockettes
Baby Arm Circles
OH Claps
Michael Phelps
Ring of Fire Merkins

THE THANG:
Scene:
Football field or parking lot with at least 10 evenly spaced lines.

Equipment:
1 CMU each. Q will need a Tabata timer (preferred) or stopwatch.

The Workout:
Line up at 1st line
Start the timer.
All PAX perform each exercise for 1 full minute (no rest interval between sets).
After each 50 reps, move forward one line – but continue doing the exercise until the minute timer rolls over.
Immediately following the 10th set (no rest), perform 5 minutes of CMU Thrusters (keep counting toward your total # of reps).
Total duration: 15 minutes

Exercises are;
1. 1-minute of CMU OHP
2. 1-minute of CMU Goblet Squats
3. 1-minute of CMU Bent Over Rows
4. 1-minute of CMU BBS
5. 1-minute of CMU Biceps curls
6. 1-minute of CMU Lunges
7. 1-minute of Derkins (feet elevated on CMU)
8. 1-minute of CMU LBCs
9. 1-minute of CMU Triceps extension
10. 1-minute of CMU Deadlifts
11. 5-minutes of CMU Thrusters

Record 1st Round # of reps
Rest 3 minutes

Now…REPEAT the full routine – starting over with your rep count

Submit BOTH scores – Round 1 reps and Round 2 reps (scored individually, not cumulatively)

MARY:

ANNOUNCEMENTS:
Haw Ridge – March 28. Compete or relax PAX

COT:
Faith to Cross The Jordan – Joshua Chapter 3

Israel was crossing into the promised land. God tested Israel’s faith. The Jordan was in flood stage. One could easily drown trying to Cross. God told Israel that he would stop the river so that they could cross on dry ground. There was a test of their faith though. They had to take a step of faith into the flooding waters before God would stop the river. They took those first steps and God was faithful. Where do we need to take a step of faith?

Sweat Deck

AO: thequacken
Q: DoorKicker (Jud)
PAX: Z-Pack, FixerUpper, Shotgun
FNGs: None
COUNT: 4
WARMUP: Rotational Exercises; SSH, various Stretches

THE THANG: Card PT w/ Jokers.
:diamonds:- Mountain Climbers
:heart: – V-ups
:spades: – Jumping Lunges
:clubs: – Hand Release Merkins
:black_joker: – 1 minute plank
:black_joker: – 1 minute Iron Chair

MARY: LBC; Plank Toe Touches

ANNOUNCEMENTS: Haw Ridge coming up

COT: We discussed the need for dangerous prayers from Craig Groschel’s book, Dangerous Prayers.

David prayed, “Search me, God, and know my heart; test me and know my anxious thoughts. See if there is any offensive way in me, and lead me in the way everlasting” (Ps. 139:23–24).

Stairs and CMUs

AO: thequacken
Q: Z-Pack
PAX: Shotgun, DoorKicker (Jud), Z-Pack
FNGs: None
COUNT: 3
WARMUP:
SSH
Rockettes
Squat and Reach
OH Claps
Baby Arm Circles
Michael Phelps
Hillbillies
Merkins IC

THE THANG:
Travel from AO spot to our favorite parking lot – Friday morning lights. On the way Murder bunny across the lawn. Slowsey the rest of the way with our CMUs. Six CMU exercises 45 seconds work with 10 seconds work between.
1. Blockees
2. Curls
3. Decline Merkins
4. Flutter Kicks while pressing CMU
5. Thrusters 1st round, Lunges 2nd & 3rd rounds
6. Swings

Then climb stairs, carrying CMU five times.

We got 3 rounds of CMU exercises and 3 rounds of climbing the stairs.

MARY:
LBCs

ANNOUNCEMENTS:
Haw Ridge!
The Quacken turns 6 on March 1st. Special Quacken Anniversary workout on March 3rd!

COT:
Don’t give up. Whatever trial or adversity you are going through, don’t give in. Do what you are called to do. Keep working, keep getting up when you’re knocked down, keep pushing, and keep the faith.

Coffee Ruck part 8&9

AO: thequacken
Q: FixerUpper
PAX: Tiny Dancer, Z-Pack, Shotgun, Spellcheck
FNGs: None
COUNT: 5
WARMUP:
Ruck a loop around the park

THE THANG:
Ruck to Dunkin. Warm up a little inside while coffee is brewed. Consider whether the drive thru would have been quicker.

MARY:
Nope

ANNOUNCEMENTS:
The Quacken 6th Anniversary on Monday 3/3. Abort and Herbie on Q
Escape from Haw Ridge Friday 3/28

COT:
Reflection on a recent visit to a nursing home and Ecclesiastes 12. “Remember your Creator in the days of your youth…”