F3 Knoxville

2 0 2 5, baby!

AO: thequacken
Q: Prairie Dog
PAX: Herbie, DoorKicker (Jud), Prairie Dog
FNGs: None
COUNT: 3
WARMUP:
1000 Stride Run

THE THANG:
————————————————————————
10 Burpees
50 Squats
50 Big boys
20 Muricans
50 Abc
50 Mountain climbers
20 Leg raises
————————————————————————
X4 = 1000 Reps

+25 Burpees

= 2 0 2 5 Total Reps to kick off the New Year

COT:

Shared 2025 Resolutions and Goals, and read Psalm 37:3-5 and Ecclesiastes 2:23-25 to help us align our hearts with God’s plan for our lives.

Happy New Year from the Quacken!

2025 day 1

AO: asylum-am
Q: Farley
PAX: Unibráu (Nick Robinson), Cat Gut (Mike Davis), Tropicana, Hands, Farley
FNGs: None
COUNT: 5
WARMUP: arm circles, cherry pickers, side straddle hops… light jog while stopping at every other light pole with 5 big boys / 5 merkins

THE THANG: each uses CMU with 4 sets of 25 pressups, arm curls, rows, and flutter kicks then run to end of parking lot to perform 1 burpee then jog up little Mt Everest and walk back down and repeat.

Ended with planks and wall sit-ups (2 sets)

MARY:

ANNOUNCEMENTS:

COT: Proverbs 15:22: “Without counsel, plans go awry, But in the multitude of counselors
they are established.”

Year In Review 2024

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: G-6 (Rick Kuhlman), Postman (Scott Colby), Drive-thru (Mikel Towe), Soot, Huffy (Ken Hill), Mr Clean
FNGs: None
COUNT: 7
WARMUP:
The usual

THE THANG:
Big Ball Year In Review

Everyone – “11’s” at Big Ball (merkins and squats)
Drive Thru – 4 Corners at field (merkins, BBS, squats, CDD)
Butterfly – Mordor Legs (lunges and dips)
Passport – Smokey Scavenger Hunt
Vanilla – FBI PT (1min BBS and merkins til failure)
Swanson – 10/40-40/10 merkins and squats
Postman – Tabata Abs at fountains

MARY:

ANNOUNCEMENTS:

COT:
John Mark Comer: “everyone has a plan for their money, their time, their education, career and vacations. Very few have a plan for how they intend to meet with and become like Jesus”

EOY BOMBS

AO: brickyard
Q: Herbie
PAX: A-Rod (Nate Peterson), Simmons, Bail Bonds, Gmail, Switchgrass (Stacy Clark), DUCKHUNT2005, Jim Norris, Pana
FNGs: None
COUNT: 9
WARMUP:
– 20x SSH
– 12x Tie Fighters (forward and backward)
– Little of this/that
– 10x Tempo Squats

THE THANG:
– Mosey to the splashpad
– Partner up – P1 does the exercise, P2 runs the loop, flapjack
– BOMBS (combine partner reps to complete total rep count)
– 50x Burpees
– 100x Overhead claps (4 count)
– 150x Merkins
– 200x BBS
– 250x SSH (4 count)
– Mosey back to the flag

MARY:
– 15x Flutter Kicks
– 5x Captain Thor
– 20x Australian Snow Angel

ANNOUNCEMENTS:
– 1/1 Polar Plunge
– 1/4 Smokey’s Convergence

COT:
As we head into the new year, choose to do the hard. We do not have to wait until the new year to change our lives. Daily, choose to be the man your family, friends, church, community, and work need you to be.