F3 Knoxville

Category: Quacken

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

Keeping It Simple

THE SCENE: A somewhat cooler morning, upper 60’s and not too humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Arm Circles, Shoulder Taps, Moroccan Night Clubs, Overhead Claps, This and That, Tempo Squats
THA-THANG:
Moseyed over to the drive in front of Gresham. We did 3 rounds of Doras, changing partners each time. We started at the end of the side walk and would run to the stop sign at the other end of the drive.

  • Round 1: 200 Merkins plus running
  • Round 2: 300 BBS plus running; if you finished first when running with a group you could add 5 reps to your total
  • Round 3: 400 Squats and running; if you finished before the person who started running before you you could add 10 reps to your total

MARY:
Moseyed back and did a very fast round of the Protractor

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The Office is easily my favorite show of all time. One of my favorite quotes is where Dwight gives Ryan sales advice saying “Michael always says ‘K-I-S-S: Keep It Simple Stupid’. Great advice, hurts my feelings every time”. This is really helpful advice for me as well because I have a tendency to over complicate things, even when making workouts, which is why today we did only 4 things that everyone knows how to do: running, push ups, sit ups and squats. This quote also got me thinking of how simple our call as believers can often be. Paul instructed the Thessalonians to lead a quiet life and work with their hands, Jesus’ answer to the question of what command is greatest was simple: love God and love your neighbor. Looking back on my life the men who had the most impact on me were not engaging in any sort of crazy complicated approach to anything, they just simply loved God and loved me. So my advice to us all is to keep it simple stupid.

Taking DORA Back to School!

THE SCENE: Coolish, until the humidity hits. 

F3 WELCOME & DISCLAIMER: Done and Done

WARM-O-RAMA:

SSH IC x25

Arm Circles each way IC x10ish

Cherry Pickers IC x5 

Imperial Walkers IC x10 

A little bit of this, a Little bit of that 

THA-THANG:

Mosey up the hill to the Gresham Middle driveway for a modified DORA (started the workout with 3, so we changed to 20 reps of each exercise rather than partner work)

  • First Station: GMS driveway exit
    •  V-ups
    • Merkins
    • Imperial Walkers
  • Second Station: GMS car dropoff area
    •  Flutter Kicks 2 ct. 
    • Shoulder Taps 2 ct. 
    • Squats 
  • Third Station: Flagpole
    •  Hello Dollys 2 ct. 
    • Donkey Kicks
    • Lunges 2 ct. 
  • Fourth Station: GMS Welcome Sign
    •  Big Boys 
    • Mountain Climbers 2 ct. 
    • Squat Jumps 
  • Make your way back down the DORA 

Regulars at the Quacken were introduced to the 2nd favorite exercise (behind StarGazers) of The Equalizer: The Fellowship Mosey ™ back to the AO 

MARY:

Peter Parkers IC x4 

Hello Dollys IC x10

V-Ups IC x 10

LBCs x 25 

Leg Climbers x10 

COUNT-OFF & NAME-O-RAMA

4 HIMs; 0 FNGs 

CIRCLE OF TRUST/BOM:

I started my journey to Fountain City this morning wanting to talk about patience. Patience has recently taken the forefront of my prayer life as I continue my dream of continuing my career in School Administration. However, as I listened to my daily devotional podcast on my trek down 140, 40, 640, and Broadway… I was struck by today’s reading from Genesis. 

This whole week I have been reading/listening to the story of God’s covenant with Abraham. Today, I heard God speak to the Patriarch again, changing both his name and his wife’s name. It made me think about F3 in the fact that we give out nicknames to all of the HIMs who join us. Name changes are VERY significant in Scripture. From Abram → Abraham, Jacob → Israel, to Simon → Peter … We often give F3 names from a funny or embarrassing story, which leads to funny or embarrassing names, but most of the HIMs I have met have taken those names and made them their own. While the name changes aren’t as significant as those in Sacred Scripture, I like to think that they are significant to each of us and the PAX as a whole. 

Let us use our own name changes from F3 to be leaders in our communities, jobs, and families, just like those in Scripture. 

MOLESKIN:

Thank you all for welcoming me to your AO! It took me taking the Q of this OTB workout to actually get me there. I hope to join you on a Wednesday evening soon!