F3 Knoxville

Tag: Z-Pack

CMU Workout

AO: thequacken
Q: Shotgun
PAX: Z-Pack, FixerUpper, Spellcheck
FNGs: None
COUNT: 4
WARMUP:
SSH
Hillbillies
Knoxville cherry pickers
Tempo squats
Baby arm circles
Overhead press
Overhead collapse
Phelps

THE THANG:

1st round:
Run across parking lot and complete 1 merkin.
Run back and complete 20 CMU squats, overhead press and curls. Each time we run increase one merkin until we reach five and decrease five reps for the CMU exercises until we reach 5 reps for each exercise.

Next exercise:
Farmers cary with merkins half way through.

Next exercise:
Ring of fire with squats.

2nd round:
Repeat first round but replace CMU exercises with CMU dumbbell swings, thrusters and lunges.

Next exercise:
Farmers carry.

MARY:
Ab exercises.

ANNOUNCEMENTS:
None.

COT:
The Way of The Warrior. In a world where there is so clearly a lack of peace we are called to rest and put our hope in the Lord who is the only way we will ever obtain true peace. We cannot control the environment around us, but with the Lord’s help we can control how we respond and the choices we make. Peace is intimately connected to hope. Through the hope we have in Christ we are able to truly find rest. A reminder is that in our many struggles and battles, we have the Lord on our side who can calm the sea yet also provide for the birds. Therefore, we can have the confidence that he is always in control and will provide the peace that we long for and that is needed to navigate our battles.

Springtime ruck

AO: thequacken
Q: FixerUpper
PAX: DoorKicker (Jud), Z-Pack, Natty
FNGs: None
COUNT: 4
WARMUP:
Ruck a loop around the park
THE THANG:
Ruck up some hilly streets
MARY:
Ruck back downhill
ANNOUNCEMENTS:
Escape from Haw Ridge 3/28
COT:
Ran out of time. Will do two COTs next time I Q to make up for it.

Buddy Beatdown

AO: thequacken
Q: DoorKicker (Jud)
PAX: Z-Pack, FixerUpper, Shotgun
FNGs: None
COUNT: 4
WARMUP: Cherry Pickers, Michael Phelpses, Cross Country Skiers, Tennessee Rocking Chairs

THE THANG: Buddy Resisted/Assisted Merkins, Leg Throws, and Military Press x 3 sets.

Bear crawls while our buddy held up the CMU then switched over.

CMU NASCAR while our buddy planked then switched over.

Finally we attempted a CMU Wheelbarrow race but it proved to be very challenging

MARY: Lunges

ANNOUNCEMENTS:

COT: Focus on your gratitude and try to notice the good in your life in order to combat the negative.

January You vs You

AO: thequacken
Q: Z-Pack
PAX: DoorKicker (Jud), Shotgun, Z-Pack
FNGs: None
COUNT: 3
WARMUP:
SSH
Windmills
Knoxville Cherry Pickers
OH Claps
Baby Arm Circles
Hillbillies
Tempo Merkins
Mountain Climbers

THE THANG:
Here is the January/July challenge:
Metric Workout #1
(Every man will need 1 CMU)
Set a timer for 30 minutes.
Complete as many cumulative reps as you can in that time.

The following list of exercises are performed in sets of 25 reps. After completing a set of 25 reps, put down your CMU, run 25 yards, do 2 burpees, return to your CMU, and continue.

Here are the exercises:
– 150 curls
– 125 heavy squats
– 100 OHP
– 75 CMU swings
– 50 Thrusters
– 25 Blockees
When you finish the Blockees, start back at the top with curls.
It will look like this:
25 curls → 25 yard run → 2 burpees → 25 yard run → 25 curls…repeat until 150 curls are finished, then switch to squats…etc.
Once through the entire circuit is 525 reps (burpees do not count toward total).

How many cumulative reps can you complete?

We listened to a F3 Beatdown playlist that I found on Spotify. We ran across the parking lot for an estimated 25 yards. It took longer than I thought it would.

MARY:
LBCs
Flutter Kicks
Plank Jacks
Low Plank 30 seconds

ANNOUNCEMENTS:
February is VQ month. If you have never Q’d or haven’t led a workout in awhile, this is a great month to Q. I am happy to answer questions and I will co-Q with you if you want.

COT:
Keep the faith.
Sometimes good things, good plans don’t work out. “Stuff happens” that change our plans. God is good and he works things out for the good of his people. At times I struggle with, the whys, though. I feel like I deserve an explanation from God why things didn’t go the way I plan. Seemingly good things that God would approve. These are faith growing times for me. God is good all the time. He doesn’t owe me explanations, and that is OK.

52 Card Beatdown with CMUs

AO: thequacken
Q: Z-Pack
PAX: Herbie, DoorKicker (Jud), Shotgun, FixerUpper, Z-Pack
FNGs: None
COUNT: 5
WARMUP:
SSH
Windmills
Knoxville Cherry Pickers
OH Claps
Baby Arm Circles
Imperial Walkers
Raise The Roof

THE THANG:
52 Card Beatdown
:heart: = Burpees
:diamonds: = CMU Thrusters
:spades: = Squats with CMU
:clubs: = CMU Curls
The card number is the number of reps. Jacks are 11 reps, Queen 12, and King 13.
Ace = 25 SSH, 4 count and jokers are wild

MARY:
No, we ran out of time, but we made it though the entire deck.

ANNOUNCEMENTS:
Fixer is doing a Burpee Extravaganza on Friday instead of the ruck.
Hot Toddy Q at the Asylum on Saturday at 7am.
February is for VQs. If you haven’t Q’d before, F3 Knoxville AOs are encouraging you to lead a workout. The mission of F3 is to invigorate male community leadership afterall, and leading a workout is a great way to train your leadership muscles. Our 1st F Q, Butter knife, is encouraging us to use Q101 training to help us in our Qs.

COT:
Relax in the Lord
Psalm 23 talks about a good shepherd with his flock. The bible often refers to God’s people as sheep. Sheep are dumb and they need alot of looking after. We need a good shepherd, and thankfully one is available. We can trust and relax in Him.