F3 Knoxville

Circle of Gain

AO: thequacken
Q: Z-Pack
PAX: Frizzles, Z-Pack
FNGs: None
COUNT: 2
WARMUP:
SSH
Windmill
Squat and Reach
OH Claps
Baby Arm Circles
Michael Phelps
Merkins
Mountain Climbers

THE THANG:
Circle of Gain

MARY:
LBCs
Flutter Kicks

ANNOUNCEMENTS:
September Lunch if Anyone is interested.
The Quacken will continue IPC workouts on Wednesdays

COT:
2 Thessalonians 3
“…do not grow weary in doing good.”
Encouragement for me when life is hard. We can’t give up. Keep the faith, maintain your walk, fight the good fight.

The Quacken 500

AO: thequacken
Q: FixerUpper
PAX: Z-Pack, Frizzles, Wedding Singer, Nadal
FNGs: None
COUNT: 5
WARMUP:
Warmup stuff
Mosey to Friday Morning Lights, a favorite parking lot for exercise
Q forgets coupons, so mosey back to get those

THE THANG:
Get to 500 “points”
1 lap around the church = 100 points (probably too many)
Each of these reps = 1 point
25 burpees
25 merkins
25 curls
25 rows
25 squats with coupon
25 thrusters
25 flutter kicks, 4 count
25 get ups
= 300 points
+200 more reps of your choosing
= 500

MARY:
PAX hold plank spaced about 5′ apart in a line. First PAX bear crawls under 2nd PAX, jumps over 3rd, etc until reaching the end of the line. 2nd PAX repeats the process.

Q almost busted it on his 1st jump over Frizzles

ANNOUNCEMENTS:
F3 in the Nude coming up
Dragon Boat races to benefit KARM

COT:
We only get one 6/5/2024! How will you use it?

“The way you spend your days is the way you spend your life.”

Spend 6/5/2024 intentionally, giving grace, serving others, reconciling quickly when possible, and don’t presume that we will get another one.

Coffee Ruck

AO: thequacken
Q: Z-Pack
PAX: fast-n-easy (Nate Votta), Frizzles, Herbie, Gmail
FNGs: None
COUNT: 5
WARMUP:
Rucked a lap at Fountain City Park

THE THANG:
Rucked from the AO on Broadway to Dunkin for coffee. Then we crossed Broadway and rucked through the neighborhood back to the AO.

MARY:
no

ANNOUNCEMENTS:
GTE-46 is coming up on April 26-28. Ruck PT tomorrow at Bluegrass Elementary, 7-8 am.

COT:
Roll with the Punches, Get on the Lord’s Script

2 Samuel 7 –
David desires to build a temple for the Lord, but is told no through Nathan the prophet. God tells David that David’s son will build a temple dedicated to God’s name.

“After the king had settled down in his palace and the Lord had given him respite from all of his surrounding enemies, 2 he[a] told the prophet Nathan, “Look now, I’m living in a cedar palace, but the Ark of God resides behind[b] a tent[c] curtain.”

3 Nathan replied to the king, “Go do everything you have in mind,[d] because the Lord is with you.”

4 But later that same night, this message came to Nathan from the Lord:

5 “Go tell my servant David, ‘This is what the Lord says:

“‘“Are you going to build a house[e] for me to inhabit? 6 After all, I haven’t lived in a house since the day I brought up the Israelis from Egypt until now.

God is saying no to David, but then blesses him and tells David how The Lord will bless his house.

25 “And now, Lord God, let what you have spoken concerning your servant and his household be done—and let it be done just as you’ve promised.”

David was a sinner and committed horrible sins in his life, but he did not lose his faith. In this moment David responded well and humbly to God’s “no” in response to David’s desire to build the temple. He praised God for working in and through David. He thanked God for his blessings and the prophesy about David’s house. He did not get down about God not allowing him to build the temple, but rather he gathered supplies to prepare his son to build the temple. In this instance he got on the same page with the Lord.

1 Chronicles 22 – David gathers supplies and makes preparations for his son Solomon to build a temple for God.

5 David thought, “My son Solomon is young and inexperienced. The temple that will be built for the Lord is to be magnificent, well known, and internationally honored, so I will complete preparations for it.” So before his death, David finished providing a great quantity of materials for it.”

I think David’s example is a good model for us to respond when God says no. We may have Godly desires like David did, but God sometimes says no. God’s plan is always best. David responded by getting on the same page with God and prepared his son for the job David wanted. David didn’t get down and discouraged but rather changed his plans to get in sync with the Lord. He was content to serve another who would build God’s temple.

10/26 Hills

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Ian Dovan, G-6 (Rick Kuhlman), Frizzles, FixerUpper, Magic Mic (Jarrett Woodall), Passport (Ryan Matthews), Dimples, Grease Trap, Speed Dating, Pre-K, Dancing Queen
FNGs: 2 Pre-K, Dancing Queen
COUNT: 13
WARMUP:
THE THANG:
Mosey to hill beside Church Street

8 rounds 10 reps dropping last exercise

Merkins
Big boys
Mtn climbers
Shoulder taps
Jump squats
Burpees
Flutter kicks
Mucho leggos

Mosey back to AO

MARY:
Hello Dolly
Rainbows via @passport
Boat Canoe via @fixer upper
ANNOUNCEMENTS: Brolympics Nov 4

COT: Matthew 5:13-16

Better Late Than Never

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?