F3 Knoxville

Tag: Z-Pack

Birthday contraptions

AO: brickyard
Q: Spellcheck , Appleseed (Jon Smith)
PAX: Appleseed (Jon Smith), Biohazard (Jay Shepherd), Gmail, Spellcheck, Z-Pack, Natty, Dilbert, Bruce Lee, Strings, Thread, Gmail’s 2.0 / “Hatchet” 🪓
FNGs: 1 Gmail’s 2.0 / “Hatchet” 🪓
COUNT: 11
WARMUP:
Side, straddle, hops, tempo, squats, Ty, fighters, seal, claps, overhead claps,

THE THANG:

The 2.0 Q by Appleseed…

1. Run one lap around track
2. Simon Says: SSH, seal claps, overhead claps, BBS, flutter kicks etc. mess up and do 3 burpees
3. Run a lap
4. Red Light/green light: person calling out red light green light does plank.
Those moving bear crawl. If you get caught move back to start.
5. Run a lap
6. Merkin Tag: one part of field. Kind of like freeze tag except if you get tagged. Do 10 merkins before you get back up.

THE OTHER THANG…

10 AMRAP Centers /w 2 man makers between each.

2 1min Rounds…
CMU curls
CMU forearms
Log run
CMU tug-of-war
CMU shoulder shrugs
Pull-ups & push-ups
CMU squat thrusters
Medicine ball throw
Battle ropes
Sandbag squats

1 30sec round just for fun without man makers

MARY:
20 LBC
10. Superman.
20 Freddie Mercury
9 more Man Makers. (49)

ANNOUNCEMENTS:
Bro Olympics coming up!

COT:
“We destroy arguments and every lofty opinion raised against the knowledge of God, and take every thought captive to obey Christ,”
‭‭2 Corinthians‬ ‭10‬:‭5‬ ‭ESV‬
Everything ends, workouts, and workdays. Everything but Christ. We rushed through life to get finished, to be done, to retire, and we missed the life in between! Life is hidden in Christ look in him to find it! Don’t miss what he’s doing constantly right in front of us!

Groundhog Day

AO: thequacken
Q: FixerUpper
PAX: Lizzy, Z-Pack, Back Draft (Caleb Haney), FixerUpper
FNGs: None
COUNT: 4
WARMUP:
SSH admin by Lizzy
Disclaimer
Hamstring stretch
Cherry Pickers IC
Baby Arm Circles for’erds and back’erds IC
Michael Phelps
Some of these, some of those
5 each of exercises for The Thang (see below)

THE THANG:
Groundhog Day AMRAP
10 burpees
10 merkins
10 big boi situps
10 squats
1 lap around the park (.33 mile)

MARY:
Flutter kicks 30 IC
Hello Dollys 15 IC
Heels to Heaven 10 IC
Star Gazers IC

ANNOUNCEMENTS:
Biggest loser challenge. Z-Pack and Lizzy weighed in. FixerUpper committed to continue fasting on Mondays.
Guest Q, Brick and Matlock next Wednesday

COT:
This workout is called Groundhog Day because it is the same thing over and over and over. Our daily lives often feel like this, but in the middle of the mundane, we can be consistent.

In Q Source, simplicity is the foundation of consistency. I have a joke that I talk a lot about in December. “January 1, everthing’s gonna change!!” Of course, things rarely do. However, with small and simple incremental changes, we can build routines, and form better habits. Living out those habits will make us into consistent men.

Prayer for Lizzy’s day at work, Wedding Singer’s foot, and Backdraft’s business.

Mini sea biscuit

AO: thequacken
Q: Lizzy
PAX: Z-Pack, Duggar, 2 Down range HIMs
FNGs: None
COUNT: 5
WARMUP: tons and tons of stretching
THE THANG: mosey to the track at Gresham
Run the track 1x then 5 burpess
Run the track 2x then 10 merkins
Run the track 3x then 5 burpess
Run the track 4x then 10 merkins
MARY:
ANNOUNCEMENTS:
COT:take reflection on ourselves during the time change. This is the time of seasonal depression. Reach out to brothers if you need help.

IPC Week 4, rise up or coast?

AO: thequacken
Q: FixerUpper
PAX: Wedding Singer, Herbie, Z-Pack, john deere
FNGs: None
COUNT: 5

WARMUP: lil bit o that
THE THANG:
f3greenwood.wordpress.com/ironpax/preblasts/
MARY:
ANNOUNCEMENTS:
COT:
When faced with what should be an easy day, I often “play down to the level of my opponent,” or put it on autopilot. However, if there is a challenge facing me, I know I have to meet it.

The IPC is a great example. I can’t really just phone it in when leading or participating in this workout because I know it will be such a challenge.

I appreciate the men of The Quacken who embraced the challenge the past 5 weeks together and come through it with a little more grit and resilience. Let’s take that from the gloom and share it with others.

Iron Pax, Week 2 – WHY?!

AO: thequacken
Q: FixerUpper
PAX: Lizzy, Z-Pack, Herbie, FixerUpper
FNGs: None
COUNT: 4
WARMUP: Sorta, while disclaiming
THE THANG: Totally f3greenwood.wordpress.com/2023/09/10/bde-mile-ipc-2023-week-2/
MARY: No
ANNOUNCEMENTS: Marine Mud Run 9/16 at Melton Hill Park. Contact Lizzy to run or man the tent.
COT: Why would someone get up at 4:45am and drive across town to run for miles at a middle school track? A couple reasons come to mind :
#1 – The dudes who will be there. I’m excited to see the PAX and celebrate the wins and carry the burdens with you all.
#2 – A daily dose of discipline. If I regularly don’t go to F3, I tend to stay up too late, eat too much, and spend too much time on screens. Bad place for me to be.

The IPC is hard, and so are the other 11 months of F3, but the investment of time and effort is well worth it.