F3 Knoxville

Tag: Z-Pack

Bear Kraken

AO: thequacken
Q: Magic Mic (Jarrett Woodall)
PAX: Z-Pack, FixerUpper, DoorKicker (Jud)
FNGs: None
COUNT: 4
WARMUP:
The usual

THE THANG:
Kraken workout, bear crawl to each station with 5 Burpee buy-in at each station

30 cobras and 30 calf raises
20 squat jumps and 20 BBS
10 inch worms and 10 get up ups
20 Lunges and Am Hams
30 CDD and LBC
20 Plank Toe Taps and glute bridges
10 Body builders and mucho leggos
20 derkins and squats

3 rounds of 1 minute wall sit and 10 incline merkins

MARY:
Ab circle

ANNOUNCEMENTS:
Convergence in November

COT:
If someone observed you this weekend, what would they say you worship?

There and Back Again

AO: thequacken
Q: Wedding Singer
PAX: DoorKicker, Prairie Dog (Trey Barrett), Z-Pack
FNGs: None
COUNT: 4
WARMUP: Seal Claps/ SSH / Imperial Walkers / Tie Fighters
Tennessee Rocking Chair (Reach and Squat) /Absolution

THE THANG:
5-7 minute mosey to Gresham Football Field pausing on each “Yee Haw” for 5 merkins ( every minute using tabata timer)

THERE:

On very cold & wet grass field
10 MRK then TRAVEL THE LENGTH OF THE FIELD as indicated below

0-20: 17’s (run back and forth from the 0 to 20 yard line for 17 segments – touch each line)
20-40: Bear Crawl
40-40: Murder Bunnies
40-20: Crab Walk
20-0: Zombie Crawl

End Zone:

Back Again

10 No Surrenders

0-20: Bernies
20-40 Reverse Crab Walk
40-40 Reverse Murder Bunnies
40-20 Crawl Bear
20-0 17’s

On dry track:

0-20 yards blockee broad jump
20-40 yards CMU Lunges.
40-100 sprint
Jog back to CMU
Repeat Lunges and blockee broad jump

Mosey Back to AO pausing on Yee Haw for 5 MRK.

MARY: a set of B.L.I.M.P.S.

5 burpees
10 Lunges
15 Imperial Walkers
20 merkins
25 Lunges
30 Squats

ANNOUNCEMENTS: None shar3d

COT: Read passages from Evangelical Pharisees by Michael Reeves. Summary of thoughts: we all know that there is a way we ought to be and deep down we know that we aren’t living up to that standard. Also, we have sinful pride. We can more easily see it in others than ourselves. Consequently, we continually focus on ourselves, striving try so hard to justify ourselves. Instead of looking up to God and his glory and grace, we look down at our own achievements, look down at others for approval, and look down on others in competition. Michael Reeves said this about Pelagius (a 4th-5th century monk): “he sought not to enjoy God but to use him as a gatekeeper who sells us entrance into heaven for the price of being good.” However, we can never be good enough. Looking at ourselves results in either a prideful phariseeism or a hedonistic pursuit of what feels good. These lead only to frustration and a narcissistic spiral of increasingly unsatisfied desires or worse apathy, depression, and isolation. Instead we can look at “the one so superabounding in life and blessedness that he generates glory.” As Martin Luther wrote, at the cross we see that “the love of God flows forth and bestows good… sinners are attractive because they are loved; they are not loved because they are attractive.

IPC Week 3 – The Brenton Sandwich

AO: thequacken
Q: Z-Pack
PAX: FixerUpper, Hobie, Wedding Singer, Gmail, Z-Pack
FNGs: None
COUNT: 5
WARMUP:
Windmills
Hill Billies
Squat and Reach
OH Claps
Baby Arm Circles
Michael Phelps
Mountain Climbers

THE THANG:
Bottom Slice of Bread
Brenton WOD – (3 rounds)
30-yard bear crawl to the cone
30-yard standing broad jump back
Perform 3 burpees after every 3 broad jumps (note: the further you broad jump the better. If you are a yard short at the end and have to do burpees, tough luck)
The Meat – 3 Rounds – Descending Rep Structure – 21/15/9
Exercises

Burpee Block Jump Over. (lay block flat side down)
Start on one side of the block, do a burpee, and jump over the block laterally. That’s 1 rep.
Perform burpee on the other side, and jump over the block laterally.
Reminder – Each time you jump over the block = 1 rep
Thrusters
Bonnie Blairs
Right leg-left leg = 1 rep (the hard way)
Hand Release Merkins
Big Boi Sit-ups
400m run
Format

21-15-9 Style
Do 21 reps of each exercise and 400m run, then 15 reps of each exercise and 400m run, then 9 reps of each exercise and 400m run.
Top Slice of Bread
Brenton WOD – 3 rounds
30-yard bear crawl to the cone
30-yard standing broad jump back
Perform 3 burpees after every 3 broad jumps (note: the further you broad jump the better. If you are a yard short at the end and have to do burpees, tough luck)
Workout ends after you cross the line after completing the last portion of Brenton.
Record your total time in HH:MM:SS format.

MARY:
No

ANNOUNCEMENTS:
Let’s do lunch!
IPC continues next Wednesday at the Quacken

COT:
Eric Liddell a man of Principal.

Iron PAX Week 2

AO: thequacken
Q: FixerUpper
PAX: Z-Pack, Gmail, Herbie, Hobie, Prairie Dog (Trey Barrett), Reroute (F3MintHill), Streetrod, Streetrod
FNGs: 1 Streetrod
COUNT: 8
WARMUP:
Warmup Stuff

THE THANG:
IronPAX Week 2

MARY:
Not today

ANNOUNCEMENTS:
2nd F Lunch – let’s do it!
Sign up to Q! Its good for you

COT:
I reflected on the leadership lessons gained while throwing sandbags across a field in the rain last December. It was a team exercise and I was chosen by Steam and CRISPR to get a group of 10 other men to throw sandbags about 100+ yards in about 2 mins (I think). Two lessons became clear.

Use heads-up leadership = don’t get so focused on the small task in front of you that you lose sight of the big picture and your team’s health or progress. It might mean that you intentionally devote time and attention to how the team is doing vs just trying to throw “your own sandbag” as far as possible.

Don’t panic – It really doesn’t help you accomplish your or your team’s goals

I related this to an on-going work deadline I’ve been going through, which is a complex project involving several people in the office and several people outside of the office.

Throwing the sandbags took about 2 minutes, but I have thought about those 2 minutes many times during the last few weeks. Was it exercise? Yes, but it was so much more!

——

Also, it was great to have Reroute (F3MintHill) downrange from Charlotte and FNG Streetrod join us.