F3 Knoxville

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?

Rain and the Cardinal 100

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.

Good Ol’ Quackytop

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