Quacken – Page 42 – F3 Knoxville

EMOM’s my favorite!

December 28, 2022 Fixer Upper

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

November 9, 2022 Fixer Upper

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

June 10, 2022 Rep Sleepy

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

September 17, 2021 Magic Mic

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

July 23, 2021 Magic Mic

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.