F3 Knoxville

Unlimited power, unlimited resources, and no accountability

AO: thequacken
Q: FixerUpper
PAX: Hobie, Magic Mic (Jarrett Woodall), Gordie, Z-Pack
FNGs: None
COUNT: 5
WARMUP:
Warmup stuff + a duckwalk

THE THANG:
Part 1
5 stations of heavy things
Tabata style, once the Q got his phone timer to work
Good Mornings w/ CMU
Rows with 60# sandbag
Sandbag burpees with 40#
Ball-pees with 20# medicine ball
V-Ups with 15# medicine ball

Part 2
4 PAX Nascar with blocks around parking lot with one PAX throws sandbag up parking lot and carries it back.
“Nascar sucks!” to quote Magic Mic (Jarrett Woodall). Agreed. That sucked.

MARY:
Flutter kicks 20 on a 4 count fast, and 5 on a four count really slowly.

ANNOUNCEMENTS:
QSource AO starting at Asylum on Sunday mornings

COT:
What would you do with unlimited power, unlimited resources, and no accountability?
I asked this question in the preblast and also in the disclaimer. The answer? You would ruin your life. Don’t believe me? Its already been tried.

Solomon was described as the greatest king in Israel in terms of building projects, wisdom, wealth, possessions, and accomplishments. A sampling of his resume :

1:16 I said in my heart, “I have acquired great wisdom, surpassing all who were over Jerusalem before me, and my heart has had great experience of wisdom and knowledge.”
2:1 I said in my heart, “Come now, I will test you with pleasure; enjoy yourself.”
2:4 I made great works. I built houses and planted vineyards for myself
2:7 I also had great possessions of herds and flocks, more than any who had been before me in Jerusalem.
2:8 I also gathered for myself silver and gold and the treasures of kings and provinces. I got singers, both men and women, and many concubines, the delight of the sons of man.
2:9 So I became great and surpassed all who were before me in Jerusalem. Also my wisdom remained with me.

Pretty nice! But wait….

2:11 Then I considered all that my hands had done ant the toil I had expended in doing it, and behold, all was vanity and a striving after the wind, and there was nothing to be gained under the sun.
2:17 So I hated life, because what is done under the sun was grievous to me, for all is vanity and a striving after the wind.

Usually, kings had prophets (whether they wanted them or not) who would call the king to account for his actions. Ahab had Elijah, David had Nathan, Hezekiah had Isaiah. I don’t see where Solomon had such a prophet. Let us take note.

However, there was a king greater than Solomon. Jesus said in Matthew 12:42 that “something greater than Solomon is here” referring to himself. What would Jesus do with unlimited power, unlimited resources, and no accountability*? He would choose to be born poor, live in obscurity for most of his life, and die a painful death at a young age.

However, this would not be vanity, like Solomon’s works, which are now long gone. Consider this song about Jesus at the end of time :

Revelation 5:9
And they sang a new song, saying
‘Worthy are you … for you were slain,
and by your blood you ransomed people for God
from every tribe, and language, and people and nation.’

*Psalm 115:3 God lives in the heavens and does all that pleases him. And maintains his holiness.
Daniel 4:35 “..and none can stay his hand or say to him, ‘What are you doing?””

Trips 1st 52 Card Beatdown

AO: thequacken
Q: Z-Pack
PAX: Z-Pack, Trip
FNGs: None
COUNT: 2
WARMUP:
Hillbillies
Rocketts
OH Claps
Merkins, ring of fire
Man Climbers
Michael Phelps
Squat & Reach

THE THANG:
52 Card Beatdown
♥️ Burpees
♦️Decline Merkins
♣️ Lunges
♠️ Squats
Reps = card no.
Jack = 11, Queen = 12, King = 13 reps
Aces – Mtn Climbers 15 reps, 4 ct

MARY:
Big Boys
Flutter Kicks

ANNOUNCEMENTS:
Dad camp upcoming

COT:
Don’t grow weary of doing good.
Galatians 6:7-10

Ruck Loops

AO: thequacken
Q: FixerUpper
PAX: Hobie, Spellcheck, The 6
FNGs: None
COUNT: 4
WARMUP:
Walk a loop around the park

THE THANG:
Walk 4 loops around Gresham Middle track
PT after each lap, PAX’s choice
– Spellcheck – 20 merkins
– FixerUpper – 25 4 count flutterkicks with ruck, in cadence
– Hobie – 12 burpees
– The 6 – 20 Squats

MARY:
Ring of Fire – ruck thrusters to 5

ANNOUNCEMENTS:
No

COT:
Prayer and reflection on PS 27:12
I remain confident of this:
I will see the goodness of the LORD in the land of the living

Wait for the LORD;
Be strong and take heart
and wait for the LORD

Stairs and CMUs

AO: thequacken
Q: Z-Pack
PAX: FixerUpper, Glamper, High Heels, Brick, Tenderfoot
FNGs: None
COUNT: 6
WARMUP:
Windmill Stretch IC
Cherry Pickers IC
Baby Arm Circles IC
Michael Phelps IC
Merkins IC
Squat and Reach IC
Mountain Climbers IC

THE THANG: Stairs and CMUs
Using Tabata Timer work – 45 sec, rest 15 sec
1. CMU OH Press
2. CMU Curls
3. Decline Merkins
4. Flutter Kicks while pressing CMU
5. Lungs while holding CMU, or squats (for Glamper)
6. CMU Rows

Then we found a flight of stairs to ascend and descend 5x.
Then we repeated the 6 set CMU workout.
Then we found another flight of stairs to ascend and descend 5x.
Then we repeated the 6 set CMU workout.
Then we quit because we were out of time and we were hot and tired, except for Fixer who was fine.

MARY:
nope
ANNOUNCEMENTS:
sorry, no, but the Uncovered convergence was awesome. It’s was my 2.0 Trip’s favorite workout.

COT:
The power of Prayer. After this weekend’s assassination attempt on Trump, I thought the best reaction to the current political upheaval in our country is to pray. There is power in prayer. The political temperature in our county is running red hot, and it needs to cool down. I believe there is power in prayer, and I shared the story of Hezekiah in 2 Kings 20. Hezekiah followed God fairly well, and when he was told by the prophet Isaiah that he was about to die, Hezekiah prayed vehemently that God would allow him to live. Based on Hezekiah’s earnest prayer, God spared him and allow him to live 15 more years. He changed God’s mind. Let us pray for God’s mercy and grace on the USA.
2 Chronicles 7:14
if my people who are called by my name humble themselves and pray and seek my face and turn from their wicked ways, then I will hear from heaven and will forgive their sin and heal their land.

Suicides

AO: thequacken
Q: Magic Mic (Jarrett Woodall)
PAX: Z-Pack, FixerUpper, Prairie Dog (Trey Barrett)
FNGs: None
COUNT: 4
WARMUP:
The usual

THE THANG:
Ran to hill in front of Gresham, did 5 burpees, 10 merkins, 15 BBS, and 20 squats

Ran back down to sloped lot next to AO for suicides. 4 marks for exercises of 5, 10, 15, and 20 reps, with 3 reps of another exercise at the start line and a different mode of transportation each round. Repeat reps at marks on the way back too

Round 1: walking lunges with merkins at marks and burpees at start line
Round 2: bear crawls/crawl bears with squats at marks and merkins at start line
Round 3: walking with BBS at marks and squats at start line

MARY:
None

ANNOUNCEMENTS:
Convergence this Saturday

COT:
Shared the story of Robert McCheyne who infamously was quoted on his death bed at the age of 29 saying “God gave me a message to deliver and a horse to ride on. Alas, I have killed the horse and can no longer deliver the message”. We, especially as men, don’t prioritize or value rest, even though Jesus Himself said that rest (the Sabbath) was made specifically for man. If that’s the case it is probably something we benefit from. Prioritize rest and encourage it in others as well.