F3 Knoxville

Quacken Burnouts

THE SCENE: Dark, quiet and ~45 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 20, Baby Arm Circles x 15 forward and backward, Tempo Squats x 10, Cherry Pickers x 5, Imperial Walkers x 10
THA-THANG:
For the workout we spent all our time at the parking lot. Each set consisted of 4 exercises done for a set amount of time each then followed by another exercise

  • 1 minute of Burpees, Merkins, Cobras and Carolina Dry Docks each, each of which were followed by a lap around the parking lot
  • 1 minute of Big Boys Situps, Flutterkicks, American Hammers and Little Baby Crunches each, each of which were followed by bear crawls
  • 30 seconds of Burpees, Merkins, Cobras and Carolina Dry Docks each, each of which were followed by a sprint across the parking lot
  • 30 seconds of Big Boys Situps, Flutterkicks, American Hammers and Little Baby Crunches each, each of which were followed by bear crawls
  • 1 minute of Squat Jumps, Side Lunges, Sumo Squats and Jane Fondaes each, each followed by a jog across the parking lot

MARY:
Ring of Fire with Merkins to kill the last couple minutes
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Recycled my word from Big Ball last Saturday about Sabbath and rest. The Sabbath was the most elaborated upon of the ten commandments and was first demonstrated by God in the creation account. Sometimes rest takes work since we tend to default to the easiest things, rather than the most satisfying. Also encouraged us to prioritize rest rather than waiting until feeling burnt out
ANNOUNCEMENTS:
Prayers for the Mend House and for Wilson’s daughter Peyton who is having tubes put into her ears next Thursday

Brickyard Invasion – Quacken Style

THE SCENE: Clear, 33°F, Feels like 30°F, Humidity 92%, Wind 4mph from WSW
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC 25x
  • LBAC IC 15x Forward & Reverse
  • Little of This, Little of That
  • Long stretch Chery Pickers 5x
  • Merkins 10x OYO

THA-THANG:

  • Mosey to Gresham front parking lot
  • 4 Rounds For Time
    • 40 Air Squats
    • 30 Hand-Release Push-Ups
    • 20 Burpees
    • Run to end of the lot
  • Brickyard bear crawls
    • At every parallel parking marking do ascending merkins (1 at first, 2 at second, etc.) till end of markers
  • Mosey to the church parking lot.
  • Blackjack
    • 20 flutter kicks 4ct to 1 hammers 4ct
    • 19 – 2
    • 18 – 3
    • Etc…

MARY:
Out of time
COUNT-OFF & NAME-O-RAMA
Filter, Duggar, Magic Mic, Herbie
CIRCLE OF TRUST/BOM:

A friend loves at all times, And a brother is born for adversity.
Proverbs 17:17 NASB

MOLESKIN:

ANNOUNCEMENTS:

Prayer Lessons ITG

Prayer Lessons ITG

Everyone knows the drill.  The alarm goes off, you get dressed, drive to the AO, put in work, name-o-Rama, pray. Rinse and repeat.

Pray.  Hmmm, that one stands out.

What I have seen and learned in my time at F3 is that we as men need male bonding, that is no surprise, but we also need God, and we need prayer. The male bonding part is easy, and I can honestly say my closest friends of all time are men I’ve met in the gloom. They’ve helped me grow, as a man and in my faith.  Many of them might not know it, but it wasn’t just going through the motions, it is how they live life, and how they pray. To see how they have walked with God is truly an inspiration.

No one ever said life was easy, and the men at DogPound have seen all the bad, divorce, overdose, car accidents, death, sick kids, sick wives, job loss, and most recently the ongoing battle with cancer. There has also been much joy to combat the bad which is always a blessing. However, what has stayed with me is how these men through everything good and bad, has been to pray.  Prayer has been a focal point in everyone of those situations. Praying together in gloom.  Praying alone about those in need.  A text message or post requesting prayer.  A reminder to pray for someone. Day to day through adversity, celebration, and whatever comes their way, they remain calm and steadfast not only in their actions, their undying trust in God,  their support of one another, but in how they pray.

I wanted to share because prayer hits home for me.  My biggest fear about leading my first Q wasn’t the exercises, cadence, not even the public speaking.  But public praying?  Well that’s not my thing. I’ll be the first to admit even now when I pray it still isn’t fancy. I’m not eloquent like Junk or La-z-boy.  I don’t have Bible verses come to me during prayer.  I still say “uh” a lot, and there are lots of awkward pauses. I’m basically still one step above the old faithful “Now I lay me down to sleep…”.  For me, I know I have never left the BOM thinking “dude, I rocked that prayer”.  But truthfully the men in my Wolfpack have taught me that doesn’t even matter.  What I’ve seen is that it’s not about how you pray, where you pray, what you pray, but it is to just to pray. Just pray. Taking time to speak with God. Thanking him for all that He has given you, good and bad, and then laying your joys and concerns at His feet.  Submitting, asking, and allowing for His plan for our lives.

I believe God always answers prayers. Always. It might not be the answer we want, and it might not be when we want it, but He answers. He opens doors while closing others. And because of that He just wants us to pray.

It took me a long time to understand that, and I am thankful for these men who have helped me.

“pray without ceasing” 1 Thessalonians 5:17

Jane Allen Circuit w Sandy

THE SCENE: 50 and clear ish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

25 SSH IC

10 BAC front and back

10 OHC

10 Seal Claps

15 Imperial Walkers

10 Tempo Squats

Mosey w 2 40lb sandies to coupon pile  partner carry whole way

THA-THANG:

2 laps

  • coupon pile – 15 curls, 15 OHP
  • Bernie up hill partner carry
  • 15 new merkins + 15 squats
  • partner carry to top corner of Jane Allen
  • 30 BBS OYO
  • partner carry to bottom of Jane allen
  • 10 burpees OYO
  • rinse and repeat 2x

MARY:
Partner carry to parking lot by AO

balls to the wall – 1 partner runs lap around lot. 1 partner on the wall. 2x

15 flutter kicks

15 Edward scissorlegs

3x ring of fire merkins

COUNT-OFF & NAME-O-RAMA
Toucan, Magic Mic, Herbie, Filter
CIRCLE OF TRUST/

MAX DEPREE – LEADING WITHOUT POWER

 

“NO QUESTION ABOUT IT: POTENTIAL IS WRAPPED IN GREAT MYSTERY. LIKE RAINBOWS, WHICH ARE REALLY CIRCLES – WE ONLY SEE THE UPPER HALVES, THE HORIZON HIDES THE REST – POTENTIAL NEVER REVEALS ITS ENTIRETY. PEOPLE WHO VOLUNTEER TO WORK WITH FOLKS LIVING WITH DISABILITIES DO THEIR JOBS AND MOVE AHEAD WHETHER THEY HAVE THE ANSWERS OR NOT. THEY LEARN TO WORK EXPECTANTLY AND PATIENTLY WITH THE MYSTERY OF POTENTIAL.”

announcement:

wednesday night workouts back on the books. 6 pm starting Jan 8.

Rucking is best sometimes

THE SCENE: Low 40s – slightly wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Balls to the Wall in parking lot.

1 PAX runs lap while others wait with their feet up on the wall. Continue until every PAX runs a lap.
THA-THANG:
Ruck ~2.27 miles through the neighborhood

Only 3 PAX showed up so we rucked the whole time with some intermittent PT.

3 PT stops –

20 squats with 30#/40# rucks

20 merkins with 30#/40# rucks

x2

30 Flutters with rucks in air

20  LBCs with rucks

COUNT-OFF & NAME-O-RAMA
Swanson, Herbie, Filter
CIRCLE OF TRUST/BOM:
“Here’s how I’m going to beat you. I’m going to outwork you. That’s it. That’s all there is to it.” – Pat Summitt

ANNOUNCEMENTS:
Funeral for Bacon on Sunday in Maryville.