F3 Knoxville

Relay Bombs

AO: thequacken
Q: Herbie
PAX: FixerUpper, Z-Pack, Gmail
FNGs: None
COUNT: 4
WARMUP:
20x SSH
15x LBAC forward and reverse
15x Overhead Claps
Little of This Little of That
10x Tempo Squats

THE THANG:
Mosey to the bottom of Panda Express

Lunge to Gresham

Relay BOMBS: One PAX runs to the stop sign, does 3x Man Makers
All other PAX do exercises until all have run to stop sign, then move to next exercise
Burpees, Overhead Claps, Merkins, BBS, Squats

Lt. Dan’s to Cone (1 Burpee – 4 Lunges, 2 Burpees – 4 lunges, etc)

Mosey back to the AO

Bear crawl across parking lot, Duck walk back across

MARY:
20x Flutter Kicks
10x Australian Snow Angels
15x LBC
15x Bruce Lees
Dealers Choice:
Fixer upper – 10x Pretzels (Both knees)
Z-Pack – Hello Dollies

ANNOUNCEMENTS:
COT: Dictator Game – In the classic dictator game, a “dictator” has complete autocratic control over how to divide some amount of money between herself and a “receiver.”
Intermediation Game – inserts an intermediary between the dictator and the recipient.

It can be tempting to delegate the distasteful details to those lower in the hierarchy, but wise leaders will anticipate potentially unethical consequences of goal pursuit.

Moore, Don A.; Bazerman, Max H.. Decision Leadership: Empowering Others to Make Better Choices (p. 175). Yale University Press. Kindle Edition.

Be careful when you pass blame or those tasks that you don’t want to do. As leaders we need to step up and choose to do the hard things and not pass the blame onto others.

The Holidays and Stuff

AO: thequacken
Q: FixerUpper
PAX: Z-Pack, Secret Garden
FNGs: None
COUNT: 3
WARMUP: Side Straddle Hops, of course
Hammy Stretch
Quad Stretch
Butterfly Stretch
Hip Flexor Stretch
THE THANG: Used the F3 Beatdown in a Box Card Set (get yours at the F3 gear store! Or borrow mine!).

4 stations located on the park loop
1 card per station
Various exercises and jogging between stations ensued for 40 mins
MARY: Included in the activities above
ANNOUNCEMENTS: GTE prep event on Saturday
COT:
“At the root of all ingratitude is the love of one’s own greatness.”
www.desiringgod.org/articles/the-root-of-ingratitude
Time of prayer

Gobbler Challenge at The Quacken

AO: thequacken
Q: FixerUpper
PAX: Z-Pack, Herbie
FNGs: None
COUNT: 3
WARMUP: lap around the track, 1 of each exercise at each station

THE THANG: https://youtu.be/nAFBSG1c9mc?feature=shared

MARY: nope

ANNOUNCEMENTS: GTE prep 12/2 at Asylum

COT: fight anxiety with God’s promises

Prayer for 3 families affected by divorce

Earned the Frosty Badge!

AO: thequacken
Q: FixerUpper
PAX: Z-Pack, Gmail
FNGs: None
COUNT: 3
WARMUP: ruck a lap around the park
THE THANG: ruck some mo’
MARY: not today
ANNOUNCEMENTS: Brolympics tomorrow 11/4
2.0 workout at Brickyard 11/18
Growruck training event prep at Asylum 12/2
COT: prayer and a great start to the day

Stadium Ruck Plus

AO: thequacken
Q: Lizzy
PAX: Z-Pack, FixerUpper, Gmail, Quiet Place (Peyton Willeman)
FNGs: None
COUNT: 5

WARMUP:
Ruck lap around the track at the park.

THE THANG:
Rucked to Central HS football stadium to ruck stadiums! Also, we did sandbag leap frog to and from the stadium. We took turns doing 5 burpees with or without the sandbag, and then ran with the sandbag to catch up to the group who continued walking.

MARY:
no

ANNOUNCEMENTS:
Bro Olympics

COT:
Prayer time.
Have a great weekend!