F3 Knoxville

Cold Again

AO: dogpound
Q: Madoff
PAX: Lightweight, La-Z-Boy (Zac Smith), Earmuffs (Dan Studt), I-Beam, Lt. Dan, Google(Tim Dugas)
FNGs: None
20 SSH
10 Tempo Squats
10 Grady Corns
10 Tiefighters Forward then Backwards
15 Calf Raises
Slowzy to the Workout Spot

Circuit x3
15 Merkins
15 Air Squats
15 Box Cutters
15 CDD
15 Iron Mikes
15 Butterfly Sit-Ups
30 Mountain Climbers + Keep going until the 6 is done
Run a lap around the complex

Completed the 4th round of exercise and ran to Matterhorn
One Sprint up Matterhorn with a recovery walk to the bottom
Mozy back to AO


ANNOUNCEMENTS: Convergence this Saturday + GTE event. Planted seeds for discussion on Hardship Hill participation

COT: Discussed leadership and accountability. Tried to encourage every HIM to be a leader, look around and find someone to bring alongside you, lead by example, or lead from wherever you are…because you have some unique to contribute.

Do something

AO: brickyard
Q: fast-n-easy (Nate Votta)
PAX: Gmail, Natty, Herbie, fast-n-easy (Nate Votta)
FNGs: None
Tempo squats
This /that/wiffle Ball bat

Mosey to the stone
1 moves the rest work
Curls / merkins then run
Over head. / bear crawl
Squats / shoulder taps
Riffle carry / crab walk

Then over to the fence for running line with burpee on turn around

Just in time for captain Thor’s




Genesis 1:27

Ruckin’ Cool Morning

AO: asylum-am
Q: Sawdust , Gibbler, Coolio (Greg Fox)
PAX: bluebird, Jack-Jack 🐕
FNGs: None
WARMUP: Plant the :shovelflag:

THE THANG: Ruck for 4.0 Miles

MARY: No time for her…

ANNOUNCEMENTS: Can collection for Second Harvest Food Bank to turn in at GTE workout on Saturday. P3 is our collection captain.

COT: Caught Rainbow’s BOM

Flag Hand Off

AO: thequacken
Q: Z-Pack , FixerUpper
PAX: Magic Mic (Jarrett Woodall), Herbie, Evan Wilson, Ribbed, Half-Caff (Patick Teasdale)
FNGs: None
Z- Pack:
Abe Vigodas
Cherry Pickers IC
Little This, That, These, Those – Shoulder Stretching
Michael Phelps
Baby Arm Circles IC
Tempo Merkins IC
Mountain Climbers IC
Run Panda Express

The Thang: Burner Ring
Four Stations of Two Exercises Around the Park track. Alternate between the two exercises for 2 min 30 sec. then mosey to the next station on the track.
1. 10 burpees and 10 Step Ups (10 each leg)
2. 10 pull-ups and 10 Bruce Lees
3. 10 Lunges and 5 Tres Merkins
4. 10 Decline Merkins and 10 Flutter Kicks on 4 count

Fixer takes over the Q for run drag carry. It’s a timed fitness test.
• Run from sidewalk to cone and back – 50 yards total
• Drag two sandbags (100 lbs total) from sidewalk to cone and back
• Farmer’s carry two CMUs, sidewalk to cone and back
• Run from sidewalk to cone and back again


• Summertime Quacken PM workouts start tonight at 1800, and Monday morning workouts will cease until Autumn. Lizzy is the Monday PM Q.
• Flag hand off at Big Ball this Thursday, Drive-thru to Postman.
• Convergence and GTE this weekend at Asylum. F-3 Knoxville is doing a canned food drive in conjunction with the convergence. Z-Pack will collect the canned food donations at the Quacken, and he will turn it in at the convergence.
• Also this Saturday as part of the convergence there will be a Nant’an transition from KickFlip to Mermaid.

I am thankful for FixerUpper and the PAX.
Fixer EH’d me in December 2022.
I’ve made friends – guys like Fixer, Lizzy, Wedding Singer, and others and we’ve carried each other’s burdens here at the Quacken through prayer.
My fitness has greatly improved and I feel more equipped in leadership.
At the least I want to maintain what Fixer and the PAX have built over the last year and a half. My goal is to grow this AO and do more fun fitness, fellowship and faith stuff together. We will do these things at the Quacken as we pursue the mission of invigorating male community leadership.

A scripture to encourage us in F3,
Ecclesiastes 4:9-12
New International Version
9 Two are better than one,
because they have a good return for their labor:
10 If either of them falls down,
one can help the other up.
But pity anyone who falls
and has no one to help them up.
11 Also, if two lie down together, they will keep warm.
But how can one keep warm alone?
12 Though one may be overpowered,
two can defend themselves.
A cord of three strands is not quickly broken.

Prayer time.

[mountainbiking] Embracing New Trails & Trials

AO: mountainbiking
Q: Billy Goat
PAX: Frosty, Sambo, Spicoli
FNGs: None
WARMUP: Back road ride to Lippencot trail entrance

THE THANG: Rode Lippencot South trail up to apartments then rode down and crossed Chapman Hwy to Fort Dickerson. We then rode trails down to the quarry then climbed up Pit Viper and traced our way back. Sambo & Spicoli spiced up a little by riding down about 5 flights of stairs coming back down from Fort Dickerson! @Frosty tried to find some poison ivy while sliding through some kudzu!



COT: James 1:2-4, Romans 5:3-5. It’s challenging to embrace trials and suffering as the Bible calls us to do but we must keep in mind that God promises us that these instances will produce steadfastness, endurance, character, and hope in us.

Prayer requests for Frosty’s family travels to Buffalo, Spicoli’s sister having heart bypass surgery this week, continued prayers for Sambo’s daughter’s MRI results review. Praise for Billy Goat’s job offer and acceptance.