F3 Knoxville

Tag: Z-Pack (Brian Brockman)

Birthday thang

AO: brickyard
Q: Lizzy
PAX: Gmail, Appleseed (Jon Smith), Biohazard (Jay Shepherd), Gordie (Steve Wheaton), Herbie (Kortney Jarman), Lizzy, Natty, Switchgrass (Stacy Clark), Z-Pack (Brian Brockman), 2 Fngs
FNGs: 1 2 Fngs
COUNT: 15
WARMUP: baby arm circles, michael phelps, cherry pickers, ssh, stretches
THE THANG: went on the field and did a ton of sprints and exercises. Last part we did a cmu workout
MARY: tunnel of love
ANNOUNCEMENTS: marine corps mudrun coming up in two weeks
COT: I told my story of how when I first started in Knoxville 15ish years ago I had a circle of guys that all we did was go out and party. I was surrounded by people nonstop Thursday through Saturday but Sunday was always alone and it was the hardest day of the week. Don’t let one day of bad habits turn into a multi year cycle.

Ghost Flag Ruck

AO: thequacken
Q: FixerUpper (Patrick Core)
PAX: Lizzy, Gmail, fast-n-easy (Nate Votta), Z-Pack (Brian Brockman), Geppetto (Christopher Bennett), Drive-thru (Mikel Towe), Appleseed (Jon Smith), Glamper, Doubtfire (Nick Bond), Spellcheck, Swanson (Eli Cockrum), Brick (Chris Tittle), Postman (Scott Colby), FixerUpper (Patrick Core), Crash from Louisville
FNGs: None
COUNT: 15

WARMUP: some stretching, some mumblechatter about which PAX goes with which AO

THE THANG:
ruck to Central HS, option to do ruck PT or continue on track. Ruck back. 3 sandies came along.
Ruck PT – 15 min AMRAP
10 burpees (slick, ruck, or sandbag option)
20 HR Merkins
30 Thrusters
40 Ruck swings
50 Squats
1 trip up and back the bleachers

YHC caught some grief since the stadium lights were not turned on, a gate was locked, and the track did not have stripes. Even though these difficulties were overcome, any further complaints should be directed in writing to Knox Co Schools.

A team sand bag toss for distance competition between Big Ball and Asylum PM was the Ghost Flag tiebreaker.

MARY: no time

ANNOUNCEMENTS: Welcome Crash DR from Louisville.
Ruck from Asylum to Big Ball tomorrow AM. Check #ruck channel for details.
Ghost Flag returns to Asylum PM.
Ruck from The Quacken to Big Ball next Saturday 8/26

COT:
Proverbs 16:1-3 are my theme verses for The Quacken this year.

The LORD knows my motivation and how I can either be on the campaign trail to get guys to come to the Quacken and not really care about them and be more concerned with my own agenda OR I can be discouraged and think this is not worth doing, too hard, etc.

Scripture is a way to correct both of these harmful ways of thinking. It says to me “Continue to work hard! Remember that it is not all about you!”

Prov 16:3 Commit your work to the LORD, and your plans will be established.

Put in the work

AO: brickyard
Q: fast-n-easy (Nate Votta)
PAX: Natty, A-Rod (Nate Peterson), Spladle, Z-Pack (Brian Brockman), Switchgrass (Stacy Clark), Lizzy, Appleseed (Jon Smith), FixerUpper (Patrick Core), Slabs, Swamp Thing (Jared Selph), Herbie (Kortney Jarman), Gordie (Steve Wheaton), Spellcheck, Simmons (Justin Creasey), fast-n-easy (Nate Votta), Trip
FNGs: None
COUNT: 16
WARMUP:
-windmills, cherry (grape) pickers, a-little of this a-little of that, with the whiffle ball bat
THE THANG:
Football field time
– 1 merkin on each 5yrd line (just 1)
– 1 Moutain climber on each 5yrd line (just 1)
4 teams on the sidelines
– bear crawl to the hash/run to the hash/bear crawl
All on the sideline
-50%to the hash, 75% to the hash, jailbreak to the end. Wash/Rinse/Repeat

Back at the A/O
– teams of 4
Deck of cards. All draw/all exercises
8 do the exercises/ 8 do the loop

MARY:
Bruce Lee/Hello Dolly/Freddie Mercury/Flutter kicks

ANNOUNCEMENTS:
Brickyard had the Ghost flag for 1 workout

COT:

Jesus Is The Only Way To Salvation. Acts 4:12, ESV And there is salvation in no one else, for there is no other name under heaven given among men by which we must be saved.

16 men came out today to get better. Reach out to 1 person today and make a difference.

February / August UvU

AO: thequacken
Q: FixerUpper (Patrick Core)
PAX: Lizzy, Herbie (Kortney Jarman), Z-Pack (Brian Brockman), FixerUpper (Patrick Core), no
FNGs: 1 no
COUNT: 4

WARMUP:
Side straddle hops
smurf jacks
quad stretch
hammy stretch
butterfly stretch
hip flexor stretch

THE THANG:
1.5-ish mile run for time (4 laps around park is about 1.4 miles)
1 min max big boi situps
1 min max merkins
max pullups (untimed)
5 mins max burpees

MARY:
lay there and groan

ANNOUNCEMENTS:
ruck from The Quacken to Big Ball 8/26

COT:
This was a you v. you workout, not a you v. me workout. Someone once said “When you compare yourself to others, you either win or lose.” It is easy to do, but it is not helpful.

You are either puffed up by pride if you are better than someone else, or you are beat down by shame if you are worse.

But there is a better way!

Romans 12:3
For by the grace given me I say to every one of you : do not think of yourself more highly than you ought, but rather think of yourself with sober judgment, in accordance with the faith God has distributed to each of you.

Basic Beatdown

AO: thequacken
Q: Road Block
PAX: FixerUpper (Patrick Core), Z-Pack (Brian Brockman), Lizzy, Duggar (Gary Anders), Tenderfoot, Secret Garden, Dr. Seuss
FNGs: 1 Dr. Seuss
COUNT: 8

WARMUP:
SSH’s, Hillbillies, Imperial Walkers, stretches, an uphill Mosey

THE THANG:
Bataan Death Crawl

Four sets of arm, ab, and leg exercises with a 1/3 mile mosey between each.

Ring of Fire – squats

A brief word about Creation and Evangelism.

Also enjoyed a cameo appearance (due to injury) by Wedding Singer and his sidekick Scout!