F3 Knoxville

Santa Claus is Going to Town

AO: asylum-am
Q: Coolio (Greg Fox)
PAX: Double Wide, Bunny, Cat Gut (Mike Davis), Charmin (John Willis), Cosmo 2, Hot Tub (John Muller), Rainbow, Waffle House (Brady Greene), Matlock (Bill Maddox), P3 (Jordan Simmons), Cinco (Scott McGuire), Love’s, Frenchie, Tropicana, UnicorNewton, Sambo #5
FNGs: 1 Sambo #5
COUNT: 16

WARMUP: yog around lot and up Baby Everest. Divvy up gifts
THE THANG: Dirty Santa/white elephant/Yankee swap

open a gift. lead ladder of
5 merkins
10 Big Bois
15 mountain climbers
20 SSH
25 squats
random runs and random intervals

the penalty for stealing a gift was draconian. 10 burpees followed by toting 100 lb weight up Baby Everest
not fact verified

gifts included an axe, the return of the Unicorn mask, an autographed pic of Coolio, REI gift card, lots of hand warmers,bbq rub and jerky. Free one hour massage from White Belt, giant Kit Kat Bar and a live gerbil

MARY: yes she was integral to the Christmas story

ANNOUNCEMENTS: Charmin was talking about the Soviet Union (fondly one can presume) and drowned out this part

COT: Read Luke 2. As prophesied back in Isaiah….Gibbler smells

The Quacken Year in Review, 2023

AO: thequacken
Q: FixerUpper
PAX: Herbie, Z-Pack, Postman (Scott Colby), vanilla
FNGs: None
COUNT: 5
WARMUP: Yeah, some stretchings
THE THANG:
Lap around the park
No man left behind – on Friday rucks, we do a lap first so that if someone arrives late, they can catch up.

Tree biscuit
Touch a tree, do a burpee. We made it to 20 on the lap around the park.
Stop at paver in path
Discover that there are two F3 pavers! I thought there was only one! Its usually dark though.

Iron PAX at church lawn, cones about 30 yards out
Dora, relay style
Round 1
Jillian Michaels and Murder Bunnies
Round 2
Merkins and Bunny Murders
Verbal threats were directed at the Q’s Health, Safety and Welfare at this point.

Gobbler Challenge
Carry CMU right >>> Overhead Press
Carry CMU left >>> Squats
1 round at 10
1 round at 20

GORUCK BFF
2 min hand release merkins
Sandbag burpees (no sandbag, so we just talked about these…which was enough)

The Difficult Mile
Ball-pees plus lunges 100M or so. Encountered a steep hill, which was interesting.
Indian Run up to stop sign with medicine balls, 3 burpees, back to AO

MARY:
Pretzels – 2 sets x 5 in cadence

COT:
Besides fulfilling the mission of plant, grow, serve, my personal goals for The Quacken were:
To make it a consistent AO
To partner with Big Ball and Brickyard
Commit to the Lord whatever you do, and he will establish your plans (Prov 16:3)

Monthly highlights / milestones
January : MABA – Fall Down, Get Back Up Again, Together, with OnStar
End of January – Z-Pack’s father passed away
January 20 – 1st unofficial Friday Ruck led by Herbie
Mid-February – Lizzy completed a GORUCK Tough
April – F3 Open House in my front yard, Tenderfoot & John Deere – FNGs
March 1 – 4 yr anniversary of the Quacken
April – I had a hernia, surgery in June, recovery until July
May – The Quacken PM launched with Lizzy as AOQ – 3 workouts per week now MWF
June, July– hot workouts in the PM
August – Ruck to Big Ball
Accelerate your king – it was clear that Z-Pack had really improved
July – Wedding Singer respect Q
September – Iron PAX. Z-Pack said “what’s that? … OK, lets do it.” Love that attitude.
November – Gobbler Challenge, end of the PM workouts, begin of official Monday rucks, the MURPH, Biggest Loser
December – look back on year

Lowest attendance
Solo Qs – 9
No Qs – 3

Highest attendance
15 – Big Ball, Brickyard, Asylum PM came to claim Ghost Flag, epic sandbag toss by Doubtfire
13 – Wedding Singer Respect Q
13 – Asylum PM claims Ghost Flag in October
11 – Tenderfoot VQ, Roadblock VQ, flag handoff to me in January

5 FNGS : Trip, KFC, Dr Seuss, Dune Buggy, Malpractice, Boots
5 VQs : Z-Pack, Roadblock, Tenderfoot, Secret Garden, Trip
6 Downrange PAX : PBR – Spring Hill, Crash – Louisville, Hermes – Carpex, Quiet Place – Nashville, 2 of Duggar’s family
I posted in Charleston, SC, St. Louis, MO, and Whitefish, MT

Babies
OnStar, Magic Mic, Frizzles, Half Caff (due in January), Gmail (due mid-2024)

556 posts for the year
Avg – 4 PAX per workout
MWF consistent schedule

Mission accomplished, mission continues

Jazzing it up in the fake gloom – Dec 12

THE SCENE: about 45 and calm skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH – 20 IC

Grady Corn – 17 IC

Cherry Pickers – 10 IC

Rockettes – 10 IC

Grady Corns – 18 IC

THA-THANG:
Grab the single CMU (thanks @Lizzy) and mosey to the island parking lot

  • Nickel dime quarter. 5 in start position, 10 at end of lot, 25 back at start position
  • Round 1: Squat Jumps,run to mid point, bernie back half way
  • Round 2: Plank Jacks, run to mid point, karaoke back half way
  • Round 3: Merkins, run to mid point, run back
  • Grab cmu, mosey to covered big chapel.  20 dip OYO
  • Grab cmu, mosey to new back lot.
  • Start playing jazz music in back ground
  • Split into 2 teams: Each team select a ball thrower.  We’re doing Bozo Circus Ball ball throw. Line up at the cone, at the beginning of each round of exercises, each team gets 3 attempts to throw the ball into the basket. make 2/3- no burpees, 1/3 – one burpee, 0/3 – 2 burpees. Do the burpees at the beginning or end of each round.  Do 17 reps of the exercise at home position, then run to end of lot and do 18 reps of the exercise, then run back
  • Round 1: SSH
  • Round 2: American Hammer (2 ct)
  • Round 3: Rocky Balboa (2 ct)
  • Round 4: Star Jump
  • Championship – best of 5 balls, losing team does 5 burpees, winning team runs to mid of lot and returns
  • Mosey back to AO with F6 holding the speaker high in the lead. Pass CMU around as needed
  • at AO, Ring of Fire, Merkins, 2 rounds

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Significance of 35 and Jazz music- Anniversary of my son Grady (F3 @ Quikrete) passing is Dec 13, he would be 35, he taught me to like Jazz music

Bozo Circus was on WGN starting in 1960 and ran for 40 years in various formats. The ball toss game was called the “Grand Prize Game”, the prize amounts increased with each successive ball in the bucket, the grand prize included cash and a bike, but was rarely won. If you would meet Bozo in any setting in 2023 it would freak people out and he probably would not be accepted, however back in the 1960s til 2000, he was a celebrity, kids wanted to be on his show.  Today, I am pretty sure his sight would scare people away. So, its important to not make quick judgements, first try to understand the situation and background before you pass any judgment, try to meet people where they are, especially in difficult situations and don’t rush to a judgement, criticism, advice (if not asked), or try to be the smarter one.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Fine. I’ll do it.

AO: shamruck
Q: Eliza
PAX: Anchorman, Tonka, Photograph, The Situation, Crawlspace, Voodoo, Mermaid, Eliza, Oscar Meyer, Dart Gun, Dumpster Dive, Chef Boyardee
FNGs: 1 Chef Boyardee
COUNT: 12
Some rucked. Some ran. Some got lost.

Leave no man behind, but leave no man where you find him.

Something Borrowed

AO: dogpound
Q: Madoff
PAX: Junk (Sam Yoakum), I-Beam, La-Z-Boy (Zac Smith), Google(Tim Dugas), Aladdin, Choir Boy, Madoff, Earmuffs (Dan Studt)
FNGs: None
COUNT: 8
WARMUP:
20 SSH
10 Tempo Squats
15 Rockettes
6 Burpees
10 Tempo Merkins
5 Cherry Pickers
THE THANG:
Ran to Island and completed 2 sets
20 LBCs
30 BBS
30 Sec Side Plank (each side)
Ran approx .25 mile and completed
5 Mucho Chesto
Ran to Backbone
Ladder at Backbone – 10 Pullups or Hanging Knee Raises, Run to top of hill and complete 1 Burpees. Add +1 Burpee each round
Got to 7 and ran back to AO
MARY:
20 LBCs
20 Flutter Kicks
10 Georgia Cheerleaders
10 One Leg GA Cheerleaders (5 each leg)
15 BBS
Hip stretches and some Yoga Pose Stretches
ANNOUNCEMENTS:
COT:
Shared thoughts about the Innkeeper in the Christmas Story and about how he missed an opportunity to be a larger part of the story. Encouraged all to pay attention to what’s going on, pick up our heads and hearts, and look for opportunities to serve others.