Z-Pack – Page 10 – F3 Knoxville

BLIMPS and Circuits

July 3, 2024 BackBlasts

AO: thequacken
Q: Wedding Singer
PAX: Z-Pack, Magic Mic (Jarrett Woodall), Prairie Dog
FNGs: 1 Prairie Dog
COUNT: 5
WARMUP: Hillbillies – Seal Claps – Squat and reach – Step Jacks – Eagles – Inchworm Merkins – Derricks

THE THANG:
B.L.I.M.P.S. followed by circuit of 7 stations with 7 different exercises on one minute Timed segments: 45 seconds of work and 16 second rest

MARY: Flutter kicks

ANNOUNCEMENTS: uncovered on 2nd Saturday of July at the Cove

COT: named FNG Prairie Dog

Clockpuncher

July 1, 2024 BackBlasts

AO: thequacken
Q: Evan Wilson
PAX: Z-Pack, Glamper, Brick, High Heels (Henry Ritchie), Wedding Singer, Rich Jordan, Lizzy, Evan Wilson
FNGs: None
COUNT: 8
WARMUP:
Warm-up stuff

THE THANG:
Clockpuncher

MARY:
Flutter Kicks IC
LBCs IC
High Plank 1 – 2 minutes

ANNOUNCEMENTS:
No

COT:
I think Skid shared from Proverbs 18. It was about trying to do things out of our own power instead of relying on God.

The Quacken 500

June 5, 2024 BackBlasts

AO: thequacken
Q: FixerUpper
PAX: Z-Pack, Frizzles, Wedding Singer, Nadal
FNGs: None
COUNT: 5
WARMUP:
Warmup stuff
Mosey to Friday Morning Lights, a favorite parking lot for exercise
Q forgets coupons, so mosey back to get those

THE THANG:
Get to 500 “points”
1 lap around the church = 100 points (probably too many)
Each of these reps = 1 point
25 burpees
25 merkins
25 curls
25 rows
25 squats with coupon
25 thrusters
25 flutter kicks, 4 count
25 get ups
= 300 points
+200 more reps of your choosing
= 500

MARY:
PAX hold plank spaced about 5′ apart in a line. First PAX bear crawls under 2nd PAX, jumps over 3rd, etc until reaching the end of the line. 2nd PAX repeats the process.

Q almost busted it on his 1st jump over Frizzles

ANNOUNCEMENTS:
F3 in the Nude coming up
Dragon Boat races to benefit KARM

COT:
We only get one 6/5/2024! How will you use it?

“The way you spend your days is the way you spend your life.”

Spend 6/5/2024 intentionally, giving grace, serving others, reconciling quickly when possible, and don’t presume that we will get another one.