F3 Knoxville

Category: Quacken

Ducks Don’t Run

THE SCENE: Clear, humid, warm, lower to mid 70’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Arm Circles, Tempo Merkins, Tempo Squats, Cherry Pickers, walked over to the parking lot
THA-THANG:
We did 5 rounds of crossing the parking lot, from the first stripey thing (which we decided is in fact the technical term for it) to the second at the other end. There were 4 cones along the way, each of which would mark a break for a different exercise each round. Also, each round we had to travel using a different form of exercise (bear crawl, broad jumps, etc.)

  • Round 1: Bear Crawls – Cone 1: 10 x Burpees, Cone 2: 15 x Hand Release Merkins, Cone 3: 20 x Plank Rotations, Cone 4: 25 x Merkins
  • Round 2: Broad Jumps – Cone 1: 10 x Lunges (each leg, 20 total), Cone 2: 15 x Flutterkicks (4ct.), Cone 3: 20 x Box Cutters, Cone 4: 25 x Smurf Jacks
  • Round 3: Crawl Bears – Cone 1: 10 x Inch Worm Merkins, Cone 2: 15 x Shoulder Taps (4ct.), Cone 3: 20 x Overhead Claps (4ct.), Cone 4: 25 x Cobra Merkins
  • Round 4: Anything other than running or walking (choice of bear crawls, jumps, lunges, etc.) – Cone 1: 10 x Get Ups, Cone 2: 15 x Side Lunges (each side, 30 total), Cone 3: 20 x American Hammers (4ct.), Cone 4: 25 x Big Boy Sit Ups
  • Round 5: Anything other than running or walking (choice of bear crawls, jumps, lunges, etc.) – Cone 1: 10 x Man Makers, Cone 2: 10 x Hand Release Merkins, Cone 3: 10 x Burpees, Cone 4: 20 x LBCs.

MARY:
Ring of Fire with Merkins and Flutterkicks to kill the last 5 or so minutes
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
At church Sunday the guy preaching quoted Ray Ortlund saying “You can either be impressive, or you can be known. But you cannot be both.” I’ve been thinking about that a bit recently. I think we’d all, at least to some degree, say we’d prefer to be impressive rather than known, but I also think we all realize that being known is much more important and beneficial to ourselves and others than being impressive. This also reminded me of 2 Corinthians 12:9 where Paul says that God’s power is made perfect in his own weakness, and therefore we would gladly boast about his weaknesses. In order for us to grow, improve, and positively affect the world around us we must first be honest and vulnerable with each other and especially with ourselves, identifying our weaknesses and shortcomings so that we can continue to work on them rather than hide them in order to appear more impressive than we really are.

Love Challenges

THE SCENE: Partly Cloudy, 90°F, Feels like 96°F, Humidity 52%, Wind 4mph from N
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 20x SSH IC
  • 15x Manly Arm Rotations – Forwards and Backwards IC
  • Little of this, Little of that
  • 20x Tempo Squat IC
  • 20x Imperial Walker IC

THA-THANG:
Slowsey to find a shady spot.

Ladder work – 5x, 10x, 15x, 20x, 15x, 10x, 5x

  • Burpees
  • Gas Pumps
  • Shoulder Taps
  • BBS
  • Merkins
  • SSH

Mosey back to the start point

MARY:

Cloud gazers till time.

COUNT-OFF & NAME-O-RAMA
Herbie, Duggar
From the Mend House: Jock Strap, Turtle Man, Kramer, Swipe Right, FNG – named Ralphie
CIRCLE OF TRUST/BOM:

Love challenges, be intrigued by mistakes, enjoy effort, and keep on learning.

  • Carol Dweck

MOLESKIN:
Prayers for Filter for achilles and for Turtle Man’s dad – cancer and recent car wreck

ANNOUNCEMENTS:

Next Steps: From A to Z – Do the WHOLE Will of God

THE SCENE: 71°F and July.
F3 WELCOME & DISCLAIMER Administered + cell phone check.
WARM-O-RAMA:
Moroccan night club
Hillbillies
Rotational Merkins
Tennessee Walking Chair
Hand Release Merkins
Slurpee
Jog to sprint back and forth in the parking lot
50%, 60%, 70%, 80%, 90%, 100%. 10 count rest then on to THA THANG!

THA-THANG:

Mosey to Pavilion for 3 rounds of ABC’s (Arms, Burpees, Core) 30 seconds on, 30 seconds off:
Round 1 – Merkins, Burpees, BBS
Round 2 – Incline Merkins, Burpees, American Hammer
Round 3 – Hand-release Merkins, Burpees,

Mosey to the upper church parking lot via the scenic route in front of the Fountain City Art Center.

Did you know that it’s not just A, B, & C are just the first 3 letters of the alphabet? There are also D through Z too! (see BOM for more). Next up is 3 Rounds of:

1. 10 reps of 1 exercise at the bottom of the hill
2. Mosey/jog/run to the top of the hill
3. 10 reps of the next letter exercise at the top of the hill
4. Mosey/jog/run to the bottom of the hill
5. Core while waiting on the 6, 30-count rest while Q introduces the next round of exercises

Round 1

  • Derkins (on the curb)
  • El Capitan
  • Flutter Kicks
  • Gas Pump
  • Hairy Rockettes
  • Imperial Squat Walker
  • Jumping Spider
  • King Arthur

30-count rest / exercise intro

Round 2:

  • Lunges
  • Merkins
  • Newton’s Cradles
  • One-legged Burpees
  • Pickle Pounders
  • Quacken(Duck Walk 10 steps – may have to get more creative the next time I do a “Q” exercise)
  • Reverse Crunches
  • Squats

30-count rest / exercise intro
Round 3:

  • Tennessee Rocking Chair
  • Up-Down Merkin (aka hand-release)
  • V-up
  • Werewolf
  • X-Ab Crunch
  • Yurpee
  • Zombie Walk (aka Frankenstein’s)

MARY:
We were Zombie Walking when the 6:15am alarm on my watch hit. No time for Mary!
COUNT-OFF & NAME-O-RAMA
5 PAX strong! (click for picture)
CIRCLE OF TRUST/BOM:

The Gospel is Christ crucified. We can do nothing to earn our salvation and yet God calls us to be like Him
That’s one big task What does it involve? 3 things: Plans, Discipline (self-control), and Endurance:

1. Plan
Without counsel plans fail, but with many advisers they succeed. – Proverbs 15:22
Commit your work to the Lord, and your plans will be established. – Proverbs 16:3

2. Discipline (Self-control)
A man without self-control is like a city broken into and left without walls. -Proverbs 25:28
22 But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, 23 gentleness, self-control; against such things there is no law. – Galatians 5:22-23

3. Endurance (Perseverance)
1 Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, 2 looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God. -Hebrews 12:1-2

36 For you have need of endurance, so that when you have done the will of God you may receive what is promised. 37 For,

“Yet a little while,
and the coming one will come and will not delay;
38
but my righteous one shall live by faith,
and if he shrinks back,
my soul has no pleasure in him.”

39 But we are not of those who shrink back and are destroyed, but of those who have faith and preserve their souls. –Hebrews 10:36-39

Practical Application – What do you do?

For me, it’s each. One example of all three:
I’m planning to study to take the Mechanical HVAC & Refrigeration PE Exam. I’m disciplining myself to attend class (online) and study. And then I’m going to endure until I get to the point I’m ready to take and pass the test!

What is it for you?
Plans? Plan to take that next step.
Self-control? Discipline yourself to do the plans you make
Endurance? Don’t quit, but persevere.

But remember one thing when you do – it must be with God’s power, by the Spirit.
Romans 8:12-13
12 So then, brothers, we are debtors, not to the flesh, to live according to the flesh. 13 For if you live
according to the flesh you will die, but if by the Spirit you put to death the deeds of the body, you will live.

Take that next step and do all of what God has called you to do from A to Z!

MOLESKIN:
Prayed for Filter (likely Achilles tear), Puck & Herbie (schooling decisions for the fall), & Toucan & Trowel (both have newborns).
ANNOUNCEMENTS:
1. If you haven’t Q’d yet, there’s a Q101 at JUCO July 10th by Judge Judy.
2. New F3 Nation website design so check it out (also new look for the Lexicon and new link and look for the Exicon.

Practice Makes Permanent

THE SCENE: Upper 60’s, clear, humid as always
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 15, Rockettes x 10, Tempo Squats x 10, Arm Circles x 10 forward and backward, Shoulder Taps x 10, Phelps, This and That, Cherry Pickers x 5

Then we ran a lap around the park and headed over to the parking lot
THA-THANG:
For the workout we did one minute of an exercise, followed by a run out and back across the parking lot, followed by 15 seconds of rest before moving on to a minute of another exercise. I encouraged all of us to spend that minute focused on performing each exercise with as close to perfect form as possible, not worrying about how many reps we got done. Better to do 10 perfect push ups than 20 half hearted ones here

  • The exercises we did were: Burpees, Squats, Cobra Merkins, Big Boys, Merkins, Mountain Climbers, Plank Shoulder Taps, American Hammers, Hand Release Merkins, 6 Point Lunges, Catalina Wine Mixers, LBCs, Wideout Merkins, Sumo Squats, and Plank Rotations

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I was reminded not too long ago of a coach I had in high school who would always say to us “Practice doesn’t make perfect, practice makes permanent. Only perfect practice makes perfect.” If we spend every workout doing rushed, poor-formed exercises then we’re only training ourselves to continue to do rushed, poor-formed exercises. That mentality applies to the rest of our lives as well. If we approach our families, marriages, churches, jobs, etc. with rushed, poor-formed actions we’re only cultivating flawed families, marriages, churches, jobs, etc. So not only in our workouts, but also in our lives as well, lets all focus on going through the entire motion, digging deep, taking the time to do things right, and training ourselves to do the right thing, since we know that practice makes permanent, not perfect.

Audible for Rain – Not Feeling it

THE SCENE: Mostly Cloudy, 70°F, Feels like 71°F, Humidity 100%, Wind 4mph from W – with a downpour right as we were going to start. Audible called and workout modified.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 25x SSH IC
  • 20x Imperial Walkers IC
  • 10x Cherry Pickers IC
  • Little of this/that, some of these/those

THA-THANG:
Mosey to the start point. Modified due to heavy rain starting. Moved to pavilion.

B.O.M.B.S

50x Burpees
75x Overhead Claps IC
100x Merkins
125x BBS
150x Squats

MARY:

25x Flutter Kicks IC
5x Captain Thors
10x Pickle Pounders
15x LBCs

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Jocko Willink

MOLESKIN:
Pray for Pool Boy’s mom, has a nagging cough after recent surgery.
ANNOUNCEMENTS: