F3 Knoxville

Tag: Z-Pack

BFW (burpee-filled workout)

AO: thequacken
Q: FixerUpper
PAX: Gmail, Z-Pack, Lizzy, F3 Pluto ( Hugh Nystrom)
FNGs: None
COUNT: 5
WARMUP: Disclaimer, Warmup stuff

THE THANG:
10 8-count man makers
10 1 leg burpees (5 ea leg)
10 ninja burpees
10 sandbag burpees
10 burpee broad jumps
10 regular burpees
Paused at 4 to celebrate Z-Pack’s completion of MABA
10 ball-pees
10 Kraken burpees
5 8-count man makers with a broad jump
5 regular burpees
Celebrated Pluto’s completion of MABA
10 regular burpees again, I think
100 burpees running total

Mosey to the walking track
AMRAP
25 burpees
25 sandbag rows
25 sandbag overhead press
25 sandbag squats
1 lap
Finished 2 rounds, approximately

Spotted 1 rare “bro-pee” in the wild
150ish burpees running total

MARY: no

ANNOUNCEMENTS:
Q forgets announcements and prayer, but Z-Pack is on it.
2/17 Convergence at Big Ball
Log your burpees!

COT:
The Word #1
Psalm 13, taught it to my kids on Monday. Had to teach it to myself on Tuesday.

The Word #2, group discussion
Question : Why do 3100 burpees in a month?
Answers from the PAX :
It is a challenge, and you can do more than you think you can
To improve cardiovascular health and endurance
It is stupid
It is good to do hard stuff together
It is a good example to our children
It is memorable

After parking lot coffeteria, Gmail, Z-Pack and FixerUpper do a few more burpees, b/c why not?
200ish burpee final total

Cardinal’s VQ, 1 year later

AO: thequacken
Q: FixerUpper
PAX: Secret Garden, Z-Pack, Lizzy
FNGs: None
COUNT: 4
Cardinal’s Q

Warm-o-Rama:
15 Side Straddle Hops
10 Tempo Merkins
10 Flutter Kicks 
10 Little Baby Arm Circles Forward
10 Little Baby Arm Circles Backward
10 Hallelujahs
10 Knoxville Cherry Pickers
20  Sec. Samson Hold
10 Willie Mayes Hayes
The Thang:
Choose two points about 100 yards from each other – these will be Point A and Point B. Starting at “Point A” perform Set 1 exercises, then run to “Point B” and repeat those same exercises. Run back to “Point A”.
Repeat this sequence for exercise Sets 2, 3, and 4.  

Set 1
5 Burpees
Moment of silence after burpee #2
5 Big Boys
5 Heels to Heaven

Set 2
10 Burpees                                               
10 Little Baby Crunches
10 Mt. Climbers Double Count

Set 3
15 Burpees                                               
15 Air Squats
15 Freddy Mercuries

Set 4
20 Burpees

ANNOUNCEMENTS: big ball convergence 1/20

COT: 1 more burpee
There’s a last time for everything
Do good as long as you have the opportunity. Galatians 6:10

Walkup that road there

AO: thequacken
Q: FixerUpper
PAX: Z-Pack, Lizzy
FNGs: None
COUNT: 3
WARMUP: walk a lap round the park, waiting for Q
THE THANG: Walkup some roads. Then walkdown ’em. Walked up Walkup Drive for a nice view of Broadway traffic
MARY: nope
ANNOUNCEMENTS: Big Ball convergence on 1/20, preruck discussion.
Quacken PM – plan to restart in May
COT: I appreciate you all

The Quacken Year in Review, 2023

AO: thequacken
Q: FixerUpper
PAX: Herbie, Z-Pack, Postman (Scott Colby), vanilla
FNGs: None
COUNT: 5
WARMUP: Yeah, some stretchings
THE THANG:
Lap around the park
No man left behind – on Friday rucks, we do a lap first so that if someone arrives late, they can catch up.

Tree biscuit
Touch a tree, do a burpee. We made it to 20 on the lap around the park.
Stop at paver in path
Discover that there are two F3 pavers! I thought there was only one! Its usually dark though.

Iron PAX at church lawn, cones about 30 yards out
Dora, relay style
Round 1
Jillian Michaels and Murder Bunnies
Round 2
Merkins and Bunny Murders
Verbal threats were directed at the Q’s Health, Safety and Welfare at this point.

Gobbler Challenge
Carry CMU right >>> Overhead Press
Carry CMU left >>> Squats
1 round at 10
1 round at 20

GORUCK BFF
2 min hand release merkins
Sandbag burpees (no sandbag, so we just talked about these…which was enough)

The Difficult Mile
Ball-pees plus lunges 100M or so. Encountered a steep hill, which was interesting.
Indian Run up to stop sign with medicine balls, 3 burpees, back to AO

MARY:
Pretzels – 2 sets x 5 in cadence

COT:
Besides fulfilling the mission of plant, grow, serve, my personal goals for The Quacken were:
To make it a consistent AO
To partner with Big Ball and Brickyard
Commit to the Lord whatever you do, and he will establish your plans (Prov 16:3)

Monthly highlights / milestones
January : MABA – Fall Down, Get Back Up Again, Together, with OnStar
End of January – Z-Pack’s father passed away
January 20 – 1st unofficial Friday Ruck led by Herbie
Mid-February – Lizzy completed a GORUCK Tough
April – F3 Open House in my front yard, Tenderfoot & John Deere – FNGs
March 1 – 4 yr anniversary of the Quacken
April – I had a hernia, surgery in June, recovery until July
May – The Quacken PM launched with Lizzy as AOQ – 3 workouts per week now MWF
June, July– hot workouts in the PM
August – Ruck to Big Ball
Accelerate your king – it was clear that Z-Pack had really improved
July – Wedding Singer respect Q
September – Iron PAX. Z-Pack said “what’s that? … OK, lets do it.” Love that attitude.
November – Gobbler Challenge, end of the PM workouts, begin of official Monday rucks, the MURPH, Biggest Loser
December – look back on year

Lowest attendance
Solo Qs – 9
No Qs – 3

Highest attendance
15 – Big Ball, Brickyard, Asylum PM came to claim Ghost Flag, epic sandbag toss by Doubtfire
13 – Wedding Singer Respect Q
13 – Asylum PM claims Ghost Flag in October
11 – Tenderfoot VQ, Roadblock VQ, flag handoff to me in January

5 FNGS : Trip, KFC, Dr Seuss, Dune Buggy, Malpractice, Boots
5 VQs : Z-Pack, Roadblock, Tenderfoot, Secret Garden, Trip
6 Downrange PAX : PBR – Spring Hill, Crash – Louisville, Hermes – Carpex, Quiet Place – Nashville, 2 of Duggar’s family
I posted in Charleston, SC, St. Louis, MO, and Whitefish, MT

Babies
OnStar, Magic Mic, Frizzles, Half Caff (due in January), Gmail (due mid-2024)

556 posts for the year
Avg – 4 PAX per workout
MWF consistent schedule

Mission accomplished, mission continues

Relay Bombs

AO: thequacken
Q: Herbie
PAX: FixerUpper, Z-Pack, Gmail
FNGs: None
COUNT: 4
WARMUP:
20x SSH
15x LBAC forward and reverse
15x Overhead Claps
Little of This Little of That
10x Tempo Squats

THE THANG:
Mosey to the bottom of Panda Express

Lunge to Gresham

Relay BOMBS: One PAX runs to the stop sign, does 3x Man Makers
All other PAX do exercises until all have run to stop sign, then move to next exercise
Burpees, Overhead Claps, Merkins, BBS, Squats

Lt. Dan’s to Cone (1 Burpee – 4 Lunges, 2 Burpees – 4 lunges, etc)

Mosey back to the AO

Bear crawl across parking lot, Duck walk back across

MARY:
20x Flutter Kicks
10x Australian Snow Angels
15x LBC
15x Bruce Lees
Dealers Choice:
Fixer upper – 10x Pretzels (Both knees)
Z-Pack – Hello Dollies

ANNOUNCEMENTS:
COT: Dictator Game – In the classic dictator game, a “dictator” has complete autocratic control over how to divide some amount of money between herself and a “receiver.”
Intermediation Game – inserts an intermediary between the dictator and the recipient.

It can be tempting to delegate the distasteful details to those lower in the hierarchy, but wise leaders will anticipate potentially unethical consequences of goal pursuit.

Moore, Don A.; Bazerman, Max H.. Decision Leadership: Empowering Others to Make Better Choices (p. 175). Yale University Press. Kindle Edition.

Be careful when you pass blame or those tasks that you don’t want to do. As leaders we need to step up and choose to do the hard things and not pass the blame onto others.