F3 Knoxville

Q11–In the Bleak Midwinter

AO: the-equalizer
Q: Headgear
PAX: Bookman, Cheney, Madoff, mouthwash (Mike), Ribbed (Joshua Sagraves), Smithers, Snowbird, Stripped, Headgear
FNGs: None
COUNT: 9
Q11

Warm up:
SSH *25
Tempo squats *10
Grady corns *15

Mosey to Bathhouse:
1 slow pull up
1 slow hanging V up

Mosey to Tennis courts:
Merkins
Wide merkins
CDD
Imperial walkers
LBC
Box cutters
Supermans
Glute bridge
Jump squats
Lunges

Start at 5 reps and increase reps at tennis courts by 5 each time after moseying to bathhouse for another slow pull up and v up.

COT:

One of the names of our Savior Jesus Christ that I’ve been pondering is Hope of the World. These are some thoughts of the hope He gives.

Hope to be known, seen, and loved 100%, as we are.

Hope to change, hope that He who sees us as we are can help us become something better. Hope that we can overcome weaknesses so deep we may even consider them part of our personality or identity, but that we know deep down aren’t in line with our truest, divine identity. Hope that we can overcome stagnation and despair, and find peace for our guilt, relief for our regrets.

Hope that we and those we love will live again.

Hope that we can start again. And again. And again and again. Hope for second chances, clean slates, new beginnings. Hope that there is no such thing as the end.

Hope that the joy we can feel right now doesn’t depend on the circumstances of our lives, but on the focus of our lives.

Jesus Christ is that never ending source of hope and joy. May we each feel His hope this Christmas season!

12 Days of Christmas Repeat

AO: thequacken
Q: Z-Pack
PAX: FixerUpper, Z-Pack, Piano Man, Piano Man
FNGs: 1 Piano Man
COUNT: 3
WARMUP:
SSHs
Squat and Reach
OH Claps
Mountain Climbers

THE THANG:
A popular beatdown this time of year – 12 Days (exercises) of Christmas. You do the workout like you sing the song. Please sing along, “On the twelfth day of Christmas my AO Q made me do…”

12 Side Straddle Hops – 4 count
11 Merkins
10 Jungle Boys
9 Plank Shoulder taps – 2 count
8 Lunges – each leg
7 Carolina Dry Docks
6 Plank Toe Touches – 4 count
5 Burpees
4 Plank Jacks
3 Mucho Leggos
2 Times Bernie
1 Tres Merkin

So, you would start with 1 Tres Merkin for the first day. Then you would do 2 Times Bernie and 1 Tres SMerkin for the second day. Then you would do 3 Mucho Leggos, 2 Times Bernie, and 1 Tres Merkin for the third day. And so on it goes for 12 Days, 12 rounds of Christmas beatdown goodness!

We went a few minutes over because I was late getting the warm-up started. Some finished and some were close to finishing all 12 Days.

MARY:
no time

ANNOUNCEMENTS:
No workout on Wednesday – Christmas Day at The Quacken. Other AOs will be meeting though, if you are looking for a Christmas Day beatdown.
1/1/2025 – Polar Plunge at the Wye in Townsend

1/4/2025 – F3 Smokies Convergence

1/11/2025 – Hot Toddy Triple Q at Asylum Daybreak

COT:
The Reason For The Season – Luke 2:1 – 21

Encouragement to enjoy the joy of this Christmas Season, and most importantly, for the believer, to reflect and adore the babe who was sent to overcome sin and death and set all believers free!

12 Days of Christmas Repeat

AO: thequacken
Q: Z-Pack
PAX: FixerUpper, Z-Pack, Piano Man, Piano Man
FNGs: 1 Piano Man
COUNT: 3
WARMUP:
SSHs
Squat and Reach
OH Claps
Mountain Climbers

THE THANG:
A popular beatdown this time of year – 12 Days (exercises) of Christmas. You do the workout like you sing the song. Please sing along, “On the twelfth day of Christmas my AO Q made me do…”

12 Side Straddle Hops – 4 count
11 Merkins
10 Jungle Boys
9 Plank Shoulder taps – 2 count
8 Lunges – each leg
7 Carolina Dry Docks
6 Plank Toe Touches – 4 count
5 Burpees
4 Plank Jacks
3 Mucho Leggos
2 Times Bernie
1 Tres Merkin

So, you would start with 1 Tres Merkin for the first day. Then you would do 2 Times Bernie and 1 Tres SMerkin for the second day. Then you would do 3 Mucho Leggos, 2 Times Bernie, and 1 Tres Merkin for the third day. And so on it goes for 12 Days, 12 rounds of Christmas beatdown goodness!

We went a few minutes over because I was late getting the warm-up started. Some finished and some were close to finishing all 12 Days.

MARY:
no time

ANNOUNCEMENTS:
No workout on Wednesday – Christmas Day at The Quacken. Other AOs will be meeting though, if you are looking for a Christmas Day beatdown.
1/1/2025 – Polar Plunge at the Wye in Townsend

1/4/2025 – F3 Smokies Convergence

1/11/2025 – Hot Toddy Triple Q at Asylum Daybreak

COT:
The Reason For The Season – Luke 2:1 – 21

Encouragement to enjoy the joy of this Christmas Season, and most importantly, for the believer, to reflect and adore the babe who was sent to overcome sin and death and set all believers free!

[genesis-ruck] Nightmare Before Christmas part 2

AO: genesis-ruck
Q: Brick
PAX: Single (Ryan Chambers), Mermaid, Lizzy
FNGs: None
COUNT: 4
WARMUP:
SSH
LBACs
Cherry Pickers
Merkins
Squats

THE THANG:

10 manmakers
50 plank pull throughs
Ruck up the trade route
10 manmakers
50 ruck pressed lifts
Ruck 1 big lap
10 manmakers
50 ruck twists

MARY:

ANNOUNCEMENTS:
Steam and Megan
Eliza
Sparkler
The holidays

COT:

She gave birth to her firstborn son; and she wrapped Him in cloths, and laid Him in a manger, because there was no room for them in the inn.”

Luke 2:7 (NASB)

Consider this: The fact that the innkeeper didn’t make room for Jesus did not stop Jesus from being born. History is his story. When the innkeeper said, “No room,” it didn’t hurt God. But the innkeeper missed what would have been the biggest blessing of his life. He missed the privilege of housing the Son of God.

Luke 2:7 says, “She gave birth to her firstborn son; and she wrapped Him in cloths, and laid Him in a manger, because there was no room for them in the inn” (NASB).

You don’t change God’s plans when you don’t make room for him—but you miss out! Jesus wants to give you purpose, peace, and power. But for him to do that, you have to make room for him in your heart.

First, Jesus wants to give you purpose. Do you ever feel something is missing in your life? It’s because you were made for purpose and significance, not just money or success. Success is not enough; it doesn’t satisfy.

The Message paraphrase of 2 Corinthians 6:12-13 says, “The smallness you feel comes from within you. Your lives aren’t small, but you’re living them in a small way . . . Open up your lives. Live openly and expansively!” The antidote to unfulfillment is to make room for Jesus and what really matters! Don’t shut him out.

Next, Jesus can give you the kind of peace the Bible calls “the peace . . . which surpasses all understanding” (Philippians 4:7 ESV). That means you can have unexplainable peace even when everything around you is in chaos. That kind of peace comes only from Jesus, the Prince of Peace.

Finally, Jesus wants to give you power too—the kind of power that allows you to have self-control. It’s interesting that the more control you give to Christ, the more self-control he gives you.

You’ve probably found that sometimes your best efforts aren’t enough; you don’t have enough willpower to overcome your hurts, habits, and hang-ups. You need the Spirit of Christ who gives you the power to have self-control

Do you want the purpose, peace, and power that only God can provide? You need to make room in your heart for Jesus!

PLAY today’s audio teaching from Pastor Rick >>
Talk It Over

When have you missed out on a blessing because you didn’t make room for Jesus?
Can you see areas in your life today that God could bless if you just made room for him?
Is there an area of your life today that could use a boost of God’s purpose, peace, or power? Ask him for that right now.
The first step towards having God’s purpose, peace, and power in your life is to trust in Jesus.

God’s great generosity is reflected in his gift of salvation through Jesus Christ. Your sins separate you from God. And it is only God’s grace, through Jesus, that can get you back into right relationship with him.

The Bible says, “It is by grace you have been saved, through faith—and this is not from yourselves, it is the gift of God—not by works, so that no one can boast” (Ephesians 2:8-9 NIV).

[virtuous-leadership-school] We “Finished” the book

AO: virtuous-leadership-school
Q: Mermaid
PAX: Baby Boomer, Spellcheck
FNGs: None
COUNT: 3
We finished the last chapter of Q Source and will start with chapter one next week. The title of this chapter was odd, out of context, but after reading the book and knowing about “lizards” it is easier to follow. Wrapping up the book comparing Jesus’s ministry and the 12 disciples to what we are doing was fantastic, and not something I was expecting.

To say this study has been impactful would be accurate, but to to summarize how impactful would be impossible. I have greatly enjoyed studying this subject matter with these men, and I look forward to continuing to study this in the future.