F3 Knoxville

Tag: Z-Pack

March You vs. You, Accelerate Your King

AO: thequacken
Q: Z-Pack
PAX: Herbie, DoorKicker (Jud), Z-Pack
FNGs: None
COUNT: 3
WARMUP:
SSH
Squat & Reach
Hillbillies
Rockettes
Baby Arm Circles
OH Claps
Michael Phelps
Ring of Fire Merkins

THE THANG:
Scene:
Football field or parking lot with at least 10 evenly spaced lines.

Equipment:
1 CMU each. Q will need a Tabata timer (preferred) or stopwatch.

The Workout:
Line up at 1st line
Start the timer.
All PAX perform each exercise for 1 full minute (no rest interval between sets).
After each 50 reps, move forward one line – but continue doing the exercise until the minute timer rolls over.
Immediately following the 10th set (no rest), perform 5 minutes of CMU Thrusters (keep counting toward your total # of reps).
Total duration: 15 minutes

Exercises are;
1. 1-minute of CMU OHP
2. 1-minute of CMU Goblet Squats
3. 1-minute of CMU Bent Over Rows
4. 1-minute of CMU BBS
5. 1-minute of CMU Biceps curls
6. 1-minute of CMU Lunges
7. 1-minute of Derkins (feet elevated on CMU)
8. 1-minute of CMU LBCs
9. 1-minute of CMU Triceps extension
10. 1-minute of CMU Deadlifts
11. 5-minutes of CMU Thrusters

Record 1st Round # of reps
Rest 3 minutes

Now…REPEAT the full routine – starting over with your rep count

Submit BOTH scores – Round 1 reps and Round 2 reps (scored individually, not cumulatively)

MARY:

ANNOUNCEMENTS:
Haw Ridge – March 28. Compete or relax PAX

COT:
Faith to Cross The Jordan – Joshua Chapter 3

Israel was crossing into the promised land. God tested Israel’s faith. The Jordan was in flood stage. One could easily drown trying to Cross. God told Israel that he would stop the river so that they could cross on dry ground. There was a test of their faith though. They had to take a step of faith into the flooding waters before God would stop the river. They took those first steps and God was faithful. Where do we need to take a step of faith?

Sweat Deck

AO: thequacken
Q: DoorKicker (Jud)
PAX: Z-Pack, FixerUpper, Shotgun
FNGs: None
COUNT: 4
WARMUP: Rotational Exercises; SSH, various Stretches

THE THANG: Card PT w/ Jokers.
:diamonds:- Mountain Climbers
:heart: – V-ups
:spades: – Jumping Lunges
:clubs: – Hand Release Merkins
:black_joker: – 1 minute plank
:black_joker: – 1 minute Iron Chair

MARY: LBC; Plank Toe Touches

ANNOUNCEMENTS: Haw Ridge coming up

COT: We discussed the need for dangerous prayers from Craig Groschel’s book, Dangerous Prayers.

David prayed, “Search me, God, and know my heart; test me and know my anxious thoughts. See if there is any offensive way in me, and lead me in the way everlasting” (Ps. 139:23–24).

Stairs and CMUs

AO: thequacken
Q: Z-Pack
PAX: Shotgun, DoorKicker (Jud), Z-Pack
FNGs: None
COUNT: 3
WARMUP:
SSH
Rockettes
Squat and Reach
OH Claps
Baby Arm Circles
Michael Phelps
Hillbillies
Merkins IC

THE THANG:
Travel from AO spot to our favorite parking lot – Friday morning lights. On the way Murder bunny across the lawn. Slowsey the rest of the way with our CMUs. Six CMU exercises 45 seconds work with 10 seconds work between.
1. Blockees
2. Curls
3. Decline Merkins
4. Flutter Kicks while pressing CMU
5. Thrusters 1st round, Lunges 2nd & 3rd rounds
6. Swings

Then climb stairs, carrying CMU five times.

We got 3 rounds of CMU exercises and 3 rounds of climbing the stairs.

MARY:
LBCs

ANNOUNCEMENTS:
Haw Ridge!
The Quacken turns 6 on March 1st. Special Quacken Anniversary workout on March 3rd!

COT:
Don’t give up. Whatever trial or adversity you are going through, don’t give in. Do what you are called to do. Keep working, keep getting up when you’re knocked down, keep pushing, and keep the faith.

Coffee Ruck part 8&9

AO: thequacken
Q: FixerUpper
PAX: Tiny Dancer, Z-Pack, Shotgun, Spellcheck
FNGs: None
COUNT: 5
WARMUP:
Ruck a loop around the park

THE THANG:
Ruck to Dunkin. Warm up a little inside while coffee is brewed. Consider whether the drive thru would have been quicker.

MARY:
Nope

ANNOUNCEMENTS:
The Quacken 6th Anniversary on Monday 3/3. Abort and Herbie on Q
Escape from Haw Ridge Friday 3/28

COT:
Reflection on a recent visit to a nursing home and Ecclesiastes 12. “Remember your Creator in the days of your youth…”

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.