F3 Knoxville

Category: Quacken

Rain and the Cardinal 100

THE SCENE: Not the best. 40ish and rainy
F3 WELCOME & DISCLAIMER

Check-ola


WARM-O-RAMA:

All IC,
SSH 20 count
Hamstring Stretch

Lil bit o this

Lil bit o that

Somma these

Somma those

1 lap around the park (approx. 1/3 of a mile for those of you counting)

THA-THANG:

Set up shop in the pavilion for some Doras. 1 guy runs a lap and 1 guy does the exercise. Continue until exercises are complete. 1 team of 3.

100 Merkins

150 LBCs

200 Squats

Approx 1-1/2 rounds complete until time called

MARY:
YHC spoke a short reminder about Cardinal and his efforts to complete Make America Burpee Again, or 100 burpees a day for each day in January.  Reminder to pray for his family and to make our days count.

The Cardinal 100 is 100 Burpees divided by the number of PAX in attendance. Each PAX did 20 burpees for a group total of 100.

YHC originally miscalculated the number to be 25 each but was quickly corrected.

COUNT-OFF & NAME-O-RAMA
5 PAX : Frizzles, CntAltDel, Lizzy, Z-Pack, FixerUpper

CIRCLE OF TRUST/BOM:
Do you love people or do you love what they can do for you? YHC shared an experience where he chose the latter of those two but found “grace upon grace” with his M.

MOLESKIN:

Z-Pack’s father

Lizzy prep for GORUCK Tough in February

Presented Lizzy with a gift of reflective bands for his ever-present ruck

ANNOUNCEMENTS:
February 13 – 18 VQ week! Step to the center and lead. We will always support you in this. Start thinking about it now, and I am glad to co-Q with you. If we have more than 1 VQ pending, we can do a workout on Friday 2/17 rather than a ruck.

Q-Signup App – available in Slack

Link to how to Q https://f3knoxville.com/wp-content/uploads/2017/09/Q101.pdf

February Accelerate workout – pending – do a workout, set the baseline, do it again 6 months later, have some data to evaluate your fitness.

F3 Open House – One workout in the evening, every evening for a week. Purpose – to lower the bar for entry into / experience with / enthusiasm for F3. In the planning phases. Penciled in for North Hills in early March.

EMOM’s my favorite!

THE SCENE: 22 and crispy
F3 WELCOME & DISCLAIMER Coulda done better, in retrospect
WARM-O-RAMA:

  • 20 SSH
  • Hamstring stretch
  • Quad Stretch
  • Michael Phelps
  • Lil Bit O’ This
  • Lil Bit O’ That

Parking lot work

Mosey from side of parking lot to middle, back, then to far side (let’s not call it a suicide)

Same thing with duckwalk, b/c it is the Quacken

THA-THANG:
Took a coupon to Friday Morning Lights, a parking lot favorite of mine

  •  20 rounds of EMOM, varying exercises and rep counts. Exercises included :
    • 25 curls
    • 20 OH press
    • 30 SSH IC
    • Bear crawl up parking lot
    • Burpee Broad jump up parking lot
    • 50 air presses
    • 20 seal claps IC
    • 15 butt-release squats
    • 5 burpees
    • 20 merkins
    • Q delegated a few rounds to PAX to call out

Circle of Pain, 5 rounds ea.

  • Merkins
  • Monkey Humpers aka Howlin’ Monkeys

MARY:
Pretzels, penguins, v-ups, and stargazers

COUNT-OFF & NAME-O-RAMA
4 PAX including FNG Z-Pak! PBR joined us downrange from F3 Spring Hill

Herbie, PBR, Z-Pak, FixerUpper

CIRCLE OF TRUST/BOM:
Isaiah 9:6

…And he will be called Wonderful Counselor…

Jesus has the best advice and deepest understanding of any situation. He is able to counsel wisely and wonderfully. I’ve been trying to take situations to Him the past week to seek His counsel.

Also, an old hymn reminds me of this gift :

1 What a friend we have in Jesus, all our sins and griefs to bear!
What a privilege to carry everything to God in prayer!
O what peace we often forfeit, O what needless pain we bear,
all because we do not carry everything to God in prayer!

2 Have we trials and temptations? Is there trouble anywhere?
We should never be discouraged; take it to the Lord in prayer!
Can we find a friend so faithful who will all our sorrows share?
Jesus knows our every weakness; take it to the Lord in prayer!

3 Are we weak and heavy laden, cumbered with a load of care?
Precious Savior, still our refuge, take it to the Lord in prayer!
Do your friends despise, forsake you? Take it to the Lord in prayer!
In his arms he’ll take and shield you; you will find a solace there.

MOLESKIN:

Prayers for Herbie’s M and 2.0, PBR’s difficult situation, F3 Spring Hill to continue to Accelerate

Also, we enjoyed an on-site coffeeteria and some bonus 2nd F

ANNOUNCEMENTS:
QSignup app on Slack

Good Ol’ Quackytop

THE SCENE: Can’t complain about that. 50ish and clear
F3 WELCOME & DISCLAIMER

Check-ola


WARM-O-RAMA:

All IC, 20 count
SSH
LBAC F
LBAC R
OH Claps

Quad Stretch
Hamstring Stretch

Duck walk across parking lot, mosey back 2x

THA-THANG:

Mosey to Gresham Middle parking lot

2 PAX mosey to bottom of hill and return approx. 1000’, while 1 PAX performs exercise. 1 running PAX switches with exercise PAX, rinse and repeato.

Round 1 – merkins

Round 2 – squats

Round 3 – flutter kick

 

Mosey to Friday Morning Lights parking lot

Bear crawl up steep hill, mosey down less steep hill

Approx 10 rounds until time called

MARY:
n/a
COUNT-OFF & NAME-O-RAMA
3 PAX Frizzles, Half Caff, FixerUpper
CIRCLE OF TRUST/BOM:
Appreciation of and discussion on how to accelerate the Quacken. Times, days, PAX, outreach areas. I appreciate these guys being here today.
MOLESKIN:

Frizzles buying house, Half Caff time in the word, FixerUpper time with 2.0s and M

ANNOUNCEMENTS:
none

Quacken Dice

THE SCENE: A perfect morning in the gloom

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

SSH x20; Copperhead Squat x10

THA-THANG:
PAX roll a 12 sided die to determine what exercises they will do. Keep rolling until Q calls recover.

  • 1 – Bear Crawl to cone, Crawl Bear back
  • 2 – Burpees x10
  • 3 – Big Boys x20
  • 4 – Bobby Hurley x15
  • 5 – Crab Walk to cone and back
  • 6 – Carolina Dry Docks x20
  • 7 – Crab Cakes (4-ct) x20
  • 8 – Copperhead Squat x15
  • 9 – Lunge to cone and back
  • 10 – Alternating Shoulder Taps (4-ct) x20
  • 11 – Australian Snow Angels (4-ct) x20
  • 12 – Apolo Ohno (4-ct) x20

MARY:
Afterburner (Overhead Claps 4-ct x50; Seal Claps 4-ct x25; Grady Corn 4-ct x25)

Hello Dolly x20; LBCs for time

COUNT-OFF & NAME-O-RAMA
5 HIM in the gloom

CIRCLE OF TRUST/BOM:

“Two are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up! Again, if two lie together, they keep warm, but how can one keep warm alone? And though a man might prevail against one who is alone, two will withstand him—a threefold cord is not quickly broken.”

‭‭Ecclesiastes‬ ‭4:9-12‬

F3 is meant to provide us men that will help us when we fall. We are meant to be in community with others. We all need those guardrails that we can’t provide for ourselves. Be willing to let others speak into your blind spots.

MOLESKIN:
Pray for Switchgrass and Rep Sleepy as they travel next week

ANNOUNCEMENTS:

Convergence at JUCO on 7/2

IPC Week 2 at The Quacken

THE SCENE: At the Gresham Track, lower 60s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH and static stretching
THA-THANG:
IronPAX Challenge Week 2:

  • Round 1: Do 8 Burpees on the sideline, sprint to the far sideline and do 8 more. Continue until the 11th set of 8 Burpees are complete (88 total)
  • Round 2: Do 8 Squrls on the sideline, coupon carry to the far sideline and do 8 more. Continue until the 11th set of 8 Squrls are complete (88 total)
  • Round 3: Do 88 Overhead Presses on the sideline, rifle carry to the far sideline, do 88 more (176 total)
  • Round 4: Do 88 X-Factors on the sideline, Bear Crawl to the far sideline. Do 88 more, then Crawl Bear back to the sideline (176 total)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Continuing my theme of encouraging us to preach the Gospel to ourselves daily, I talked about John 17:3 where Jesus lays it out simply: eternal life is to know God and know Jesus. Our ability to live life to the fullest begins the moment we place our faith, trust and obedient submission in Jesus