F3 Knoxville

Tag: Z-Pack

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.

Saint Joseph Ruck

AO: thequacken
Q: Z-Pack
PAX: Z-Pack, Herbie, Shotgun, Gmail
FNGs: None
COUNT: 4
WARMUP:
Walked a lap at the park

THE THANG:
Rucked to Saint Joseph Church, got a pic with our old friend Miracle Max, rucked back to AO.

MARY:
No

ANNOUNCEMENTS:
Hot Toddy Q at the Asylum.
Burpee beatdown this Friday at the Quacken instead of a ruck, led by FixerUpper.

COT:
Check in with a friend or family member that you haven’t talked to recently. Maybe someone who is alone or might be lonely. Give them a call, ask how they are doing, be prepared to listen.

Ecclesiastes 4:9-12 ESV
[9] Two are better than one, because they have a good reward for their toil. [10] For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up! [11] Again, if two lie together, they keep warm, but how can one keep warm alone? [12] And though a man might prevail against one who is alone, two will withstand him—a threefold cord is not quickly broken.

Cardinal VQ, 2 years later

AO: thequacken
Q: FixerUpper
PAX: Herbie, Natty, Wedding Singer, DoorKicker (Jud), Z-Pack
FNGs: None
COUNT: 6
WARMUP:
15 Side Straddle Hops
10 Tempo Merkins
10 Flutter Kicks Double Count
10 Little Baby Arm Circles Forward
10 Little Baby Arm Circles Backward
10 Hallelujahs
10 Knoxville Cherry Pickers
20 Sec. Samson Hold
PHELPS it out
10 Willie Mayes Hayes

THE THANG:
Round 1: 5 of everything
-Burpees followed by a moment of silence for Cardinal.
-Big Boys
-Heels to Heaven
-Run roughly 100 yards and repeat

Round 2: 10 of everything
-Burpees
-Little Baby Crunches
-Mt. Climbers Double Count
-Run 100 yards and repeat

Round 3: 15 of everything
-Burpees
-Air Squats
-Freddy Mercury
-Run 100 yards and repeat

Round 4:
-20 Burpees
-Run 100 yards and repeat

Having completed 4 rounds, we started again at Round 1.

MARY:
Nope

ANNOUNCEMENTS:

COT:
To quote Brad Paisley, there is a last time for everything – last F3 workout, last time seeing your mom, last burpee. For Cardinal, his last burpees were right at the beginning of this workout, 2 years ago.

We just don’t know when that last time will be.

If that is the case, then we should make the most of the time we have, love those around us, forgive freely, work hard, and be thankful for all the days that we have been given.

Prayer for a few requests. SYITG next time. :cardinal:

Stadium Ruck

AO: thequacken
Q: Z-Pack
PAX: Herbie, Natty, Otis, Gmail, FixerUpper, Z-Pack
FNGs: None
COUNT: 6
WARMUP:
Lap at park

THE THANG:
Rucked the CHS stadium steps with 50 merkins thrown in.

MARY:
Ruck pull throughs

ANNOUNCEMENTS:

COT:
F3 mission, Credo, and 5 core principles

Fitness – the benefits of resistance training.

Stadium Ruck

AO: thequacken
Q: Z-Pack
PAX: Tiny Dancer, Herbie, Gmail, Z-Pack
FNGs: None
COUNT: 4
WARMUP:
Lap around the park
THE THANG:
Rucked to CHS Stadium where we rucked the steps and did some merkins.

MARY:
3min 30 second high and low planking.
Bring Sally Up

ANNOUNCEMENTS:
Nothing new.

COT:
It’s almost January again. It’s a great time to plan, to be intentional instead of reactive. Herbie shared about a resource for picking a verse for the new year. It’s a good time to reflect on all spheres of life and think about where we want be. Fitness, fellowship, faith, body, mind, soul, vocation, family, service, etc. What are we building and why?