F3 Knoxville

Tag: Herbie

Do something

AO: brickyard
Q: fast-n-easy (Nate Votta)
PAX: Gmail, Natty, Herbie, fast-n-easy (Nate Votta)
FNGs: None
COUNT: 4
WARMUP:
Windmills
Overhead
Seal
Moroccan
Tempo squats
This /that/wiffle Ball bat

THE THANG:
Mosey to the stone
1 moves the rest work
Curls / merkins then run
Over head. / bear crawl
Squats / shoulder taps
Riffle carry / crab walk

Then over to the fence for running line with burpee on turn around

MARY:
Just in time for captain Thor’s

ANNOUNCEMENTS:

GTE

COT:

Genesis 1:27

Flag Hand Off

AO: thequacken
Q: Z-Pack , FixerUpper
PAX: Magic Mic (Jarrett Woodall), Herbie, Evan Wilson, Ribbed, Half-Caff (Patick Teasdale)
FNGs: None
COUNT: 7
Warmup:
Z- Pack:
SSH IC
Abe Vigodas
Cherry Pickers IC
Flamingos
Little This, That, These, Those – Shoulder Stretching
Michael Phelps
Baby Arm Circles IC
Tempo Merkins IC
Mountain Climbers IC
Run Panda Express

The Thang: Burner Ring
Four Stations of Two Exercises Around the Park track. Alternate between the two exercises for 2 min 30 sec. then mosey to the next station on the track.
1. 10 burpees and 10 Step Ups (10 each leg)
2. 10 pull-ups and 10 Bruce Lees
3. 10 Lunges and 5 Tres Merkins
4. 10 Decline Merkins and 10 Flutter Kicks on 4 count

Fixer takes over the Q for run drag carry. It’s a timed fitness test.
• Run from sidewalk to cone and back – 50 yards total
• Drag two sandbags (100 lbs total) from sidewalk to cone and back
• Farmer’s carry two CMUs, sidewalk to cone and back
• Run from sidewalk to cone and back again

Mary:
No

Announcements:
• Summertime Quacken PM workouts start tonight at 1800, and Monday morning workouts will cease until Autumn. Lizzy is the Monday PM Q.
• Flag hand off at Big Ball this Thursday, Drive-thru to Postman.
• Convergence and GTE this weekend at Asylum. F-3 Knoxville is doing a canned food drive in conjunction with the convergence. Z-Pack will collect the canned food donations at the Quacken, and he will turn it in at the convergence.
• Also this Saturday as part of the convergence there will be a Nant’an transition from KickFlip to Mermaid.

COT:
I am thankful for FixerUpper and the PAX.
Fixer EH’d me in December 2022.
I’ve made friends – guys like Fixer, Lizzy, Wedding Singer, and others and we’ve carried each other’s burdens here at the Quacken through prayer.
My fitness has greatly improved and I feel more equipped in leadership.
At the least I want to maintain what Fixer and the PAX have built over the last year and a half. My goal is to grow this AO and do more fun fitness, fellowship and faith stuff together. We will do these things at the Quacken as we pursue the mission of invigorating male community leadership.

A scripture to encourage us in F3,
Ecclesiastes 4:9-12
New International Version
9 Two are better than one,
because they have a good return for their labor:
10 If either of them falls down,
one can help the other up.
But pity anyone who falls
and has no one to help them up.
11 Also, if two lie down together, they will keep warm.
But how can one keep warm alone?
12 Though one may be overpowered,
two can defend themselves.
A cord of three strands is not quickly broken.

Prayer time.

300 or ~200

AO: brickyard
Q: Biohazard (Jay Shepherd)
PAX: fast-n-easy (Nate Votta), Herbie, Bail Bonds, Dry Rub
FNGs: 1 Dry Rub
COUNT: 5
WARMUP:
SSH, Little Baby arm circle, seal claps, OH claps, tempo squats, stretch
THE THANG:
300 – CMU partner up w/ run
Reps 150, 100, 50
Merkins, squats, rows, oh press, lunges, curls, nose busters, Big Boys
10 burpees after each set

MARY:

ANNOUNCEMENTS: convergence next week

COT:
“It’s not the years in your life that count.
It’s the life in your years.”
– Abraham Lincoln

Everything but the kitchen sink

AO: brickyard
Q: Spellcheck
PAX: Appleseed, Bail Bonds, Gmail, Switchgrass (Stacy Clark), Herbie, Apple seeds, 2.0s Strings & Bruce Lee
FNGs: None
COUNT: 8
WARMUP: side straddle hops tempo, squats, Thai fighters, overhead claps this and that oil, cans and cherry pickers

THE THANG:
10 of one exercise from round 1 at the bottom of commerce Hill / mosey, halfway then Bernie to the top.
10 of one exercises from round 2 at the top of commerce Hill, then mosey back down. 5 trips up & down.
Round 1: Burpee’s / Squats / Merkins / Imperial squad walkers / J Lo’s
Round 2: Big boys / Flutters / LBC’s / Australian snow angels / Freddie Mercury’s

@ the AO / 50 secs on 10 secs off / Mosey after each round
Round 3: Blockies / Lunges / Curls / OHP / Pull throughs
Round 4: Step-ups / Derkins / Wall Sit / Dips / Incline
Round 5: Rows / Murder bunnies / tricep extensions / CMU NASCAR / Swings

MARY: No Time

ANNOUNCEMENTS: HawRidge next Friday
Come, see, switchgrass this week before he ships out!

COT: in response to the cross, we can lay down our own “volition” and take up that of The Spirit that we now have access to, because of Christ, crucified, and resurrected!

”And so, dear brothers and sisters, I plead with you to give your bodies to God because of all he has done for you. Let them be a living and holy sacrifice—the kind he will find acceptable. This is truly the way to worship him.“
‭‭Romans‬ ‭12‬:‭1‬ ‭NLT‬‬

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.