F3 Knoxville

Tag: Z-Pack

The Quacken 500

AO: thequacken
Q: FixerUpper
PAX: Z-Pack, Frizzles, Wedding Singer, Nadal
FNGs: None
COUNT: 5
WARMUP:
Warmup stuff
Mosey to Friday Morning Lights, a favorite parking lot for exercise
Q forgets coupons, so mosey back to get those

THE THANG:
Get to 500 “points”
1 lap around the church = 100 points (probably too many)
Each of these reps = 1 point
25 burpees
25 merkins
25 curls
25 rows
25 squats with coupon
25 thrusters
25 flutter kicks, 4 count
25 get ups
= 300 points
+200 more reps of your choosing
= 500

MARY:
PAX hold plank spaced about 5′ apart in a line. First PAX bear crawls under 2nd PAX, jumps over 3rd, etc until reaching the end of the line. 2nd PAX repeats the process.

Q almost busted it on his 1st jump over Frizzles

ANNOUNCEMENTS:
F3 in the Nude coming up
Dragon Boat races to benefit KARM

COT:
We only get one 6/5/2024! How will you use it?

“The way you spend your days is the way you spend your life.”

Spend 6/5/2024 intentionally, giving grace, serving others, reconciling quickly when possible, and don’t presume that we will get another one.

Murph – Way off the books

AO: thequacken
Q: FixerUpper
PAX: Z-Pack, Trip, Sadie (Baby) Hawkins
FNGs: None
COUNT: 4
WARMUP:
Arrive and get rained on

THE THANG:
Murph

MARY:
No

ANNOUNCEMENTS:
Also No

COT:
Never out of the fight! :muscle:

When Lizzy gets bad phone calls

AO: thequacken
Q: Lizzy
PAX: Duggar, Z-Pack, Brick, Choo, Trip
FNGs: None
COUNT: 6
WARMUP:

THE THANG:
We did alot of movement but the highlight was 100 burpees, 40 mm, 50 flying squirrels

MARY:

ANNOUNCEMENTS:

COT: I’ve been struggling with anger for a long time and F3 has helped alot

[f3knoxvillemain] King Builder (Convergence)

AO: f3knoxvillemain
Q: Tinker Bell-GTE Trainer (STL) , Motorboat (Indianapolis)
PAX: Blindside, Waxjob, Shuttlecock (Riley Brady Parmer), Rep Sleepy, Commission, P3, Z-Pack, Steam, skewer, Spellcheck, Single (Ryan Chambers), Brick, Tenderfoot, slappy, Gmail, Borg, The Situation, Maxime – Pittsburgh, Nubbins (F3 Muletown), Kodak (Joe Beach), Uncle Rico (Naperville), FixerUpper, Lizzy, CRISPR, F3 Pluto ( Hugh Nystrom), Tropicana, Charmin (John Willis), Pac-man, Stitch, Snitch (Cory Beilharz ), OnStar, Swimmies (Nathan Chesney), Duggar, Choir Boy, Betty, Voodoo, Smoked Pickle, Grandslam, Einstein, Lilydipper, Pusher, Guppy, Guardrail, Median, Mermaid, KickFlip, Cheatsheet, Utah, Toretto, Honeydew, Tonka, Pom Pom (Grayson Vaughn), Eliza, Ribbed, I-Beam, Mathlete, Cart Girl (John Sadler) (Chatt, TN), Swanson, Abort (Jeremy Loftis), Dumpster Dive, Anchorman, Humper ( Sam Hartness ), David Wood, Bones, Rooter, scratch & win, full moon,, Ike
FNGs: 1 Ike
COUNT: 89
Kingbuilder
Q: Tinker Bell Bones Motorboat
Warm Up: Mosey to the base of Picket’s Charge
Thang 1:
Get Right-Fatigue makes a coward of us all
-Bones led a series of up and down the hill with Bomb Jacks, Burpees, Monkey Humpers
-Live Right-When in charge, take charge
-Motorboat led standard F3 exercises IC emphasizing staying together as a team and the importance of cadence
-Lead Right-Leaders build leaders
-Tinker Bell led 4 corners with exercises of No cheat merkins, no surrenders, and get ups. Guppie was tasked and taught to lead the group in SSH and 6ct burpee IC
-AAR process
-Leave Right-Virtuous leaders work themselves out of job
-Guppie taught Pusher to lead SSH and Burpees IC
-AAR process

Mosey back to flags

The COT was the Nant’an change from Kickflip to Mermaid.

First pm of the year

AO: thequacken
Q: Lizzy
PAX: Z-Pack, Tenderfoot, Wedding Singer, Choo choo
FNGs: 1 Choo choo
COUNT: 5
WARMUP:

THE THANG: go to the track and at the start do 5 burpees, then lunge quarter lap, 5 more burpees, then sprint, 5 more burpees all the way around then repeat one more time. Frontwards bear crawl, then 5 burpees, backwards burpees, then 5 joker pushups. Indian run the track one lap

MARY: none

ANNOUNCEMENTS:gte this weekend with convergence

COT: talked about the 60/40 rule