Quacken – Page 41 – F3 Knoxville

F3 Open House, 2.0 workout

April 6, 2023 Fixer Upper

THE SCENE: 78 and clear

F3 WELCOME & DISCLAIMER: Administered. OTB 2.0 workout.

WARM-O-RAMA:

RFTS / LIH
Cherry pickers
Willy Mays Hays
Up/down Dogg

THA THANG:

Form 2 teams – kids vs dads. Line up at one side of the grassy field. Perform a set of merkins (kids 5, dads 10) – then run to the cones and place one in front of the other so that your team’s cones creep forward incrementally. Continue until one team’s cones pass the finish line (kids won!)
Mosey to the small hill. Perform a set of 11s – SSH, run the hill, bobby hurleys
Mosey to the big hill. Perform 10 mountain climbers at the bottom, run up, 5 burpees. Repeat
Mosey to the grassy island for Bear Infection. All PAX crab walk until touched by a bear, then they become a bear and try to touch the crabs. Continue until only one crab is left.
Line up at one side of the field. Jelly Legs. 30 sec Al Gore, 30 squats, sprint. Repeat with 20/20, 10/10.
Jelly arms – 30 sec plank, 30 merkins, sprint. Out of time…

MARY:
Guantanamo

COUNT-OFF & NAME-O-RAMA

18 PAX (1 FNG, 10 2.0s)
KickFlip
Duggar
Wedding Singer
Keyless Entry
Skinny Jeans
John Deere
FNG Wrangler
FixerUpper
Raptor
Willow
Chewbacca
Jelly Legs
Bunny
The Boss
Ace
Peaches
Buggy
Shruggy

CIRCLE OF TRUST/BOM:
Talked with the dads about the mission of F3, “…to plant grow and serve small workout groups of men…for the invigoration of male community leadership”. F3’s ultimate goal is not your fitness…it is you being a virtuous leader in your home, your church, your workplace, your community…
Talked to the kids about prayer and a model for prayer that could be helpful in knowing what to say to God;
H.E.A.R.T.
H – Honor God by saying honoring things about Him.
E – Examine yourself and talk to God about your challenges, trials, temptations…
A – Ask for things you need
R – Request things for others
T – Thank God for His blessings

ANNOUNCEMENTS:

Back at 3155 Fountain Park tomorrow at 6pm

“If I want to be healthy …. “

February 24, 2023 Fixer Upper

THE SCENE: Pretty nice, dry and 45ish
F3 WELCOME & DISCLAIMER

Delivered

WARM-O-RAMA:
SSH IC

Hamstring

Quads

Some back stretching stuff

LBAC, F & B

THA-THANG:
YOU V YOU PART 2

4.5 laps around the park = 1.66 mile

5 min max burpees

1 min max Big Boy Situps

1 min max Merkins

Max pullups

MARY:
Ran out of time (again)

COUNT-OFF & NAME-O-RAMA
Lizzy, Z-Pack, FixerUpper

CIRCLE OF TRUST/BOM:
I was listening to a Hunt for Wellness podcast (always a good listen) and the host, F3 Bones, was discussing alcohol. I included a link to the pod below. Please listen to it.

Bones said, essentially, “If you want to be healthy, here are some approaches you can try.” He went on to say that, fundamentally, alcohol is poisonous to us. Not great news.

Putting these two thoughts together, I get “If I want to be healthy, why would I drink poison?” I haven’t been able to think of a good reason yet.

Note : this is not intended to sway anyone one direction or another on alcohol. That is up to you. Some information states that drinking in moderation has some health benefits, but no one appears to recommend that non-drinkers start drinking.

However, I would like you to consider the question “If I want to be healthy, then ________ “

Often, I don’t even ask the question.

I eat the doughnut because it is there.
I watch the show because it is on.
I drink the beer because its in my fridge.
I fartsack because I didn’t prepare beforehand.
I miss connecting with my family because I am looking at my phone.

If I want to be healthy, then I need to ask myself some questions. Join me in this hard work, brothers.

MOLESKIN:
Prayer for Z-Pack and his family.

Lizzy – GORUCK Tough on 2/24

ANNOUNCEMENTS:

F3 Open House – North Hills Edition. April 3 – 8. Weeknight workouts designed to reach men where they are and give F3 away to all takers. Service project included.

1^st F Challenge – 8000 steps a day. See 1^st F channel

Escape from Haw Ridge CSAUP – April 14 9pm – midnight

Better Late Than Never

February 21, 2023 Frizzles

THE SCENE: Balmy for a February morning. YHCs type of weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH – Tempo Squats – Calf raises – Hamstring stretch – SSH

THA-THANG:
We began a mosey heading towards the FC Skatepark. About halfway there we stopped for a quick peak at what was coming – one round of mucho lego (10 reps). Then we continued the mosey!

Once we reached the skatepark we began the beatdown in earnest. This consisted of 2 rounds of the following:

Mucho Lego (x10):

Narrow squat
Standard squat
Wide squat
Bonnie Blair

Ab Break 1

Freddie Mercury (x25)
Crunchy Frog (x25)

Leg Circuit 2:

Single Leg Pogo (x10 each leg)
Box jump (x10)
Super skaters (x10 each leg)
Jump squat (x10)

Ab Break 2:

Flutter Kick (x25)
American Hammer (x25)

Quick mosey down the block and back before repeating!

MARY:
No time for a Mary today. Made it back to the flag just in time!
COUNT-OFF & NAME-O-RAMA
Frizzles (QIC), Fixer Upper, Lizzy
CIRCLE OF TRUST/BOM:
Take some time to think about how F3 has impacted your life. Who can you give it away to?

2/8/23 Quackblast

February 8, 2023 Fixer Upper

THE SCENE: Pretty nice, dry and 50ish
F3 WELCOME & DISCLAIMER

Delivered

PAX took note that YHC mentioned “modifying” twice, presuming that the beatdown would be extra horrible. It was no such thing.

WARM-O-RAMA:
SSH IC

Michael Phelps

Hamstring

Quads

Some back stretching stuff

THA-THANG:
A couple trips across the FUMCFC parking lot

Travel halfway across, jog back, travel all the way across, jog back.

Methods of travel

Duck Walk
Crab Walk
Bear Crawl

EMOM for 10 mins

Q called out the exercise and the number of reps to be completed in 1 min. If PAX finished before 1 min, they could rest.

Exercises included :

10 burpees
20 OHP
25 side bends with CMU
25 plank jacks (single count)
25 curls
25 merkins
And some others

Because he saw it on TikTok, Lizzy took the opportunity to lead in some Joker merkins, which was a plank, crawl, pushup sorta deal.

Because he saw it on Slack, YHC took the opportunity to lead in some “Bunny Humpers.” This consists of our old friend the Murder Bunny, with a Monkey Humper added after every block movement.

Because the You v. You workout is coming up on 2/22, the PAX practiced max pullups and a .66 mile run for time.

MARY:
Ran out of time (literally running as fast as possible during this time)
COUNT-OFF & NAME-O-RAMA
FixerUpper, Lizzy, Wilson
CIRCLE OF TRUST/BOM:
I was reminded at Q101 on Saturday that the workout is the means, not the end.

“The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.”

The goal of the workout is that our leadership is invigorated. How?

By practicing leadership both in the gloom and during the day.

By not fartsacking physically, spiritually, emotionally, or professionally.

By having authentic relationships with our families and each other.

MOLESKIN:
Prayer for Z-Pack and his family.

ANNOUNCEMENTS:

You v. You Challenge on 2/22

VQ week, next week

Rain and the Cardinal 100

January 25, 2023 Fixer Upper

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.