F3 Knoxville

Tag: Z-Pack

Ruck Roulette

AO: thequacken
Q: FixerUpper
PAX: Z-Pack, fast-n-easy (Nate Votta), Spellcheck
FNGs: None
COUNT: 4
WARMUP:
Ruck a lap around the park

THE THANG:
Ruck up to Gresham MS track, a fan fave
Ruck roulette – 1 exercise and rep count per PAX’s choice + 1 loop on the track
1. Fast – 10) 8 count man-makers IC with ruck
2. Spellcheck – 10) hand release merks IC
3. Z-Pack – 10) thrusters with ruck IC
4. FixerUpper – 3) bearcrawls up a hill, gingerly walk back down it

MARY:
Flutter kicks with ruck overhead – 4 count x 50
30 quick cadence, 20 slow cadence

ANNOUNCEMENTS:
Haw Ridge tonight, GTE in 22 days

COT:
1 Cor 15 again. Is Jesus really alive? It makes all the difference in the world. If not, I have spent a lot of time talking to no one in particular and should be pitied like someone who is unstable.

I’ve also lost out on chances to get the last word in, make myself look better than I really am, and denied my cravings for no reason. But if he is, then I know someone who has (or is) resurrection power, says he’ll be with me, and that all things will work for my good.

If so, then…

Vanity >>> purpose
Death >>> life
Despair >>> hope
Fleeting time >>> eternity
Sin >>> forgiveness
Brokenness >>> redemption
Failure >>> victory
Bondage >>> freedom
Darkness >>> light

GTE fitness test

AO: thequacken
Q: FixerUpper
PAX: Evan Wilson, Z-Pack
FNGs: None
COUNT: 3
WARMUP: warmup stuff

THE THANG:
WHAT:
2 mile run
2 min max reps hand release merkins
2 min max reps butterfly situps

Min standards
Run – 18:18
Merkins – 34
Situps – 38

I think we all hit the minimums. Way to go fellas!

MARY: cloud gazers OYO

ANNOUNCEMENTS:
GTE is 24 days away

COT:
Read 1 Cor 15, remembered that the resurrection of Jesus is vital. Paul said it was “of first importance.” If this is not true, then we are pitiful, our efforts are in vain, and we should eat, drink, and be merry for tomorrow we die! However, there are eyewitness accounts of his death, burial, and resurrection, many of whom were his first skeptics.

Circle of Gain

AO: thequacken
Q: Z-Pack
PAX: Z-Pack
FNGs: None
COUNT: 1
WARMUP:
SSH IC
Abe Vigoda
Cherry Picker IC
Flamingo Stretch
Tricep and Shoulder Stretch
Michael Phelps
Tempo Merkins IC
Tempo Squats IC
Mountain Climbers IC
Run Panda Express

THE THANG:
Six Exercises in a circle
1 Blockees
2 Dumbell Curls
3 Dumbell Rows
4 Lunges with CMU
5 Mucho Chesto
6 Overhead Squat Thrusters with CMU

Using Tabata Timer, Exercise for 45 sec. 10 sec. rest.
After completing a trip around the circle – I rucked a lap at Ftn City Park and stop at monkey bars to do 10 pull ups. Rinse and Repeat. I got 2 times around the circle and 2 laps.

MARY:
Flutter Kicks IC
Dead Bugs IC
Bruce Lee IC
High Plank – 60 sec
Low Plank – 60 sec

ANNOUNCEMENTS:
none

COT:
seize the gloom

No Child Left Behind

AO: thequacken
Q: FixerUpper
PAX: Z-Pack, fast-n-easy (Nate Votta), Lizzy, Gmail, Gordie
FNGs: None
COUNT: 6
WARMUP:
Ruck a lap around the park

THE THANG:
Ruck up some hills and back down them. fast-n-easy (Nate Votta) brought a child to carry. Just in general, its best to check with the Q for the day before bringing children. Also, the child was female? (ok, actually, it was an awkward 50# bag of sand).

We carried her around until Gmail dumped her into the AO parking lot.

About a 2.8 mile loop.

MARY: nah

ANNOUNCEMENTS:
Smokies Convergence tomorrow at SoKno (South Doyle HS)

COT:
There are some uncomfortable parts to the Psalms. However, we shouldn’t avoid thinking about them or trying to understand them.
Remembering these are important
the context of when and why Psalms were written
the “whole counsel of scripture” (i.e. Jesus’ teaching)
we should not attempt to edit the Psalms

Fun with Friends

AO: thequacken
Q: FixerUpper
PAX: Z-Pack, Evan Wilson, Spellcheck
FNGs: None
COUNT: 4
WARMUP: Warmup stuff

THE THANG:
Moseyed up Panda Express to the base of the Gresham Middle School stairs. Noted that we need a name for the stairs. The Jade Palace, maybe.

1 PAX ran up steps to top of hill and did 10 merkins, while 3 remaining PAX did AMRAP exercises with coupons. Once running PAX returned, we rotated through the exercises / run.

Round 1
60# sandbag – clean and squat
40# sandbag – overhead press
CMU – curls

Round 2
60# sandbag – rows
40# sandbag – squats
CMU – side bends*

Round 1
60# sandbag – lying down press
40# sandbag – sandbag burpees
CMU – WW3 situps

*Spellcheck noted that we should not lose our butts at this point

MARY:
Actually did this today!
High plank position – 20 plank jacks, four count in cadence
Low plank position – 20 plank jacks, four count in cadence
High plank position – 20 plank jacks, four count in cadence

ANNOUNCEMENTS:
Check Slack and F3 Newsletter

COT:
In Psalm 18 David went through a trial. He wrote of how God helped him and delivered him from death. Also, David had kept his hands clean as he went through the trial. He “kept himself from sin” in verse 23. I reflected on a recent difficult situation and this part of PS 18 came to mind. I know that I am not perfect, but I didn’t have anything that I needed to reconcile, make up for, apologize for, etc. It doesn’t always happen like that for me, but in this case, I was glad that I could say that.

Still in need of sharpening – YHC, FixerUpper