F3 Knoxville

Category: Quacken

Skatepark Beatdown Part Deux

AO: thequacken
Q: Z-Pack
PAX: FixerUpper, Lizzy
FNGs: None
COUNT: 3

WARMUP:
SSH IC
Abe Vigodas
Cherry Pickers IC
Flamingos
Baby Arm Circles IC
Michael Phelps
Tempo Merkins IC
Tempo Squats IC
Mosey to Skatepark

THE THANG:
AMRAP- 7 stations, then Bear crawl and Crab Walk
1. Blockees x 12
2. Corner Wall – climb over and do a merkin, climb back over and do merkin, 12 total merkins
3. Box jumps down length of low curved wall.
4. Flutter Kicks x 12, 4 ct.
5. Dips x 24 reps
6. Decline Merkins x 12 reps
7. Squat Thrusters x 12 reps with cmu
Bear Crawl length of park then Crab Walk length of park.
Start over at Station #1

MARY:
LBCs
Bruce Lee
Hello Dollies
Big Boys

ANNOUNCEMENTS:
Big Ball convergence in January
Training Ruck in February

COT:
The Blessing of Forgetfulness
“Learn from the past, past hurts and disappointments but move on from them. I heard a message by Jon Courson of Calvary Chapel on this topic and it has stuck with me. It came to mind yesterday when I was thinking about what to share today.

Philippians 3:12-14 – Paul says
Not that I have already attained,[a] or am already perfected; but I press on, that I may lay hold of that for which Christ Jesus has also laid hold of me. 13 Brethren, I do not count myself to have [b]apprehended; but one thing I do, forgetting those things which are behind and reaching forward to those things which are ahead, 14 I press toward the goal for the prize of the upward call of God in Christ Jesus.

We all have things in our past that can be hangups for us. People that have hurt us in the past, times of bitter trials, times of disappointment. I think we need to forget about the wrongs we have suffered. We actually deserve much worse than has happened to us. We deserve God’s wrath for our wrongs against him, but as Christians we receive his mercy instead. Be determined to forget about things that will cause you to develop a grudge. Also, the Bilble tells us that for the Christian, God remembers our sins and iniquities no more. Don’t let your past sin bring down your future. Yes, repent and learn but you are forgiven and free in Christ, let that truth bring you joy. Satan is the accuser that temps us to despair in our past sins. Reject Satan and trust in your salvation through Christ. Be a forgetter and leave the past behind.

June/December Metric

AO: thequacken
Q: Z-Pack
PAX: FixerUpper
FNGs: None
COUNT: 2
OnStar’s June/December Metric
WARMUP:
SSH IC
Cherry Pickers IC
Baby Arm Circles IC fwd & bkwd
Shoulder and Tricep Stretch
Michael Phelps
More SSH IC

THE THANG:
December Metric – 40 minutes of fun.

MARY:
nope

ANNOUNCEMENTS:
Merry Christmas!

COT: Don’t Give Up!
Galatians 6:9
Life is hard. We live in a fallen world. We have setbacks at work, trials in our family lives, people let us down. We disappoint ourselves when we fall short of our own expectations. It might be tempting to withdraw from what God has called us to, and escape into something either benign or actual damaging things. In those times I feel like we need to press in further to what we know will bless our souls and our families. We need to press into prayer, scripture, other spiritual disciplines, and fellowship with other men of faith. And, we need to double down on the roles that God has called is to, continuing to grow as leaders here at F3. Continuing to grow vocationally, continuing to be strong leaders for our wives and children. I encourage you to draw on your faith and God’s power. May God bless us not to grow weary of doing good.

Dumb stuff with friends

AO: thequacken
Q: Lizzy , FixerUpper, Z-Pack, Gmail, Glamper, Lizzy, Secret Garden
PAX: Biohazard (Jay Shepherd), Lizzy, 2, 0
FNGs: 1 0
COUNT: 9
WARMUP:
Ssh x 20
Cherry pickers x 20
Baby arm circles x 20
THE THANG:
Indian run with rucks and 60lb friend
Get to stadium then
15x hand release merkins
do stadium
20x Carolina dry docks
Do stadium
25x hand release merkins
Do stadium
Mosey back to ao

MARY: none
ANNOUNCEMENTS: none
COT: let’s take two f3 members we haven’t seen in a while and reach out to today. Then each day this week let’s touch base with one each day or a friend

Relay Bombs

AO: thequacken
Q: Herbie
PAX: FixerUpper, Z-Pack, Gmail
FNGs: None
COUNT: 4
WARMUP:
20x SSH
15x LBAC forward and reverse
15x Overhead Claps
Little of This Little of That
10x Tempo Squats

THE THANG:
Mosey to the bottom of Panda Express

Lunge to Gresham

Relay BOMBS: One PAX runs to the stop sign, does 3x Man Makers
All other PAX do exercises until all have run to stop sign, then move to next exercise
Burpees, Overhead Claps, Merkins, BBS, Squats

Lt. Dan’s to Cone (1 Burpee – 4 Lunges, 2 Burpees – 4 lunges, etc)

Mosey back to the AO

Bear crawl across parking lot, Duck walk back across

MARY:
20x Flutter Kicks
10x Australian Snow Angels
15x LBC
15x Bruce Lees
Dealers Choice:
Fixer upper – 10x Pretzels (Both knees)
Z-Pack – Hello Dollies

ANNOUNCEMENTS:
COT: Dictator Game – In the classic dictator game, a “dictator” has complete autocratic control over how to divide some amount of money between herself and a “receiver.”
Intermediation Game – inserts an intermediary between the dictator and the recipient.

It can be tempting to delegate the distasteful details to those lower in the hierarchy, but wise leaders will anticipate potentially unethical consequences of goal pursuit.

Moore, Don A.; Bazerman, Max H.. Decision Leadership: Empowering Others to Make Better Choices (p. 175). Yale University Press. Kindle Edition.

Be careful when you pass blame or those tasks that you don’t want to do. As leaders we need to step up and choose to do the hard things and not pass the blame onto others.

The Holidays and Stuff

AO: thequacken
Q: FixerUpper
PAX: Z-Pack, Secret Garden
FNGs: None
COUNT: 3
WARMUP: Side Straddle Hops, of course
Hammy Stretch
Quad Stretch
Butterfly Stretch
Hip Flexor Stretch
THE THANG: Used the F3 Beatdown in a Box Card Set (get yours at the F3 gear store! Or borrow mine!).

4 stations located on the park loop
1 card per station
Various exercises and jogging between stations ensued for 40 mins
MARY: Included in the activities above
ANNOUNCEMENTS: GTE prep event on Saturday
COT:
“At the root of all ingratitude is the love of one’s own greatness.”
www.desiringgod.org/articles/the-root-of-ingratitude
Time of prayer