F3 Knoxville

Santa Grok

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AO: the-farm
Q: Choir Boy
PAX: Bartman, Choir Boy, Einstein, Penske
FNGs: 1 Penske
COUNT: 4
WARMUP: The Usual Suspects plus a jog around the parking lot

THE THANG:

Circuit 1: the Reindeer Rundown – 45 seconds on/15 seconds off of each exercise, then repeat the circuit for 3 total rounds

Rudolph’s Run (high knees)
Dasher’s Squats
Prancer’s Plank
Vixen’s V-Ups
Comet’s Crab Walk

Circuit 2: the Elves’ Endurance – same as above (45 seconds on/15 seconds off for 3 total rounds)

Elf Jumps (squat jumps)
Mistletoe Mountain Climbers
Holly Push-Ups (merkins)
Stocking Lunges
Gingerbread Walk (bear crawls)

MARY: Christmas Tree Pose – stand on one leg and stretch your arms out and up for 30 seconds each leg; Reindeer Stretch – fold down, touch your toes, inch worn out to plank (add a merkin for good measure) and inch worm back x2; and Sleigh Driver Stretch – one leg over the other, elbow on knee, look back, switch legs/sides

ANNOUNCEMENTS: No workout at the Farm on Christmas

COT: Wishing all of the farmers and their family and friends a healthy and Merry Christmas

Q11–In the Bleak Midwinter

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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

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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

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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!

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

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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.