F3 Knoxville

Tag: Herbie

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.

Sand Bag Fun

AO: brickyard
Q: Biohazard (Jay Shepherd) , Dilbert, Gordie
PAX: A-Rod (Nate Peterson), fast-n-easy (Nate Votta), Dilbert, Appleseed, Herbie, Gordie, Spellcheck
FNGs: None
COUNT: 8
WARMUP:
Stuff

THE THANG
Partner up
2 miles with some sand bag fun
Track with sandbag
Lap 1
    tosses each person
Lap 2
    squats EP
Lap 3
    Lateral pulls EP
Lap 4
     Lunges EP
Lap 5
      shoulder press EP
Lap 6
      rows EP
Lap 7
      power cleans
Lap 8
      4 ct Flutter kick

MARY: flutter kicks, hello dolly, cap’n Thor

COT: Go fast, go alone.
Go together, go FAR

Build A Bear Beatdown

AO: thequacken
Q: FixerUpper
PAX: Herbie, Landslide
FNGs: None
COUNT: 3
WARMUP:
SSH x 25
Hammy stretch
Quad stretch
Michael Phelps
Hip Flexor Stretch
THE THANG:
Carry CMU to pavilion. Observe artifacts left by previous occupants? (Q-Tips, Skittles, extension cords)

Build A Bear
Participants have the opportunity to create their own “bear.” PAX must complete 20 minimum reps of each exercise and one lap.

1 lap around park = 50 reps
Merkins
Burpees
CMU squats
CMU curls
CMU lunges
CMU overhead press
CMU situps

Stargazers were suggested as an exercise for reps. They were out of stock though.

ANNOUNCEMENTS: Convergence at Big Ball – Jan 20
Make America Burpee Again – Jan 1
Ruck to Adair Park – this Friday, Gloom o’clock

COT:
Change is inevitable, growth is intentional. Quote by Steam, quoting Cap’n Crunch.

What is your plan for growth in 2024? I shared how keeping a journal in a visible place on my desk at work helped me stay on track with goals.

After we decide that we want growth, the next step is to determine how we accomplish that!

The Quacken Year in Review, 2023

AO: thequacken
Q: FixerUpper
PAX: Herbie, Z-Pack, Postman (Scott Colby), vanilla
FNGs: None
COUNT: 5
WARMUP: Yeah, some stretchings
THE THANG:
Lap around the park
No man left behind – on Friday rucks, we do a lap first so that if someone arrives late, they can catch up.

Tree biscuit
Touch a tree, do a burpee. We made it to 20 on the lap around the park.
Stop at paver in path
Discover that there are two F3 pavers! I thought there was only one! Its usually dark though.

Iron PAX at church lawn, cones about 30 yards out
Dora, relay style
Round 1
Jillian Michaels and Murder Bunnies
Round 2
Merkins and Bunny Murders
Verbal threats were directed at the Q’s Health, Safety and Welfare at this point.

Gobbler Challenge
Carry CMU right >>> Overhead Press
Carry CMU left >>> Squats
1 round at 10
1 round at 20

GORUCK BFF
2 min hand release merkins
Sandbag burpees (no sandbag, so we just talked about these…which was enough)

The Difficult Mile
Ball-pees plus lunges 100M or so. Encountered a steep hill, which was interesting.
Indian Run up to stop sign with medicine balls, 3 burpees, back to AO

MARY:
Pretzels – 2 sets x 5 in cadence

COT:
Besides fulfilling the mission of plant, grow, serve, my personal goals for The Quacken were:
To make it a consistent AO
To partner with Big Ball and Brickyard
Commit to the Lord whatever you do, and he will establish your plans (Prov 16:3)

Monthly highlights / milestones
January : MABA – Fall Down, Get Back Up Again, Together, with OnStar
End of January – Z-Pack’s father passed away
January 20 – 1st unofficial Friday Ruck led by Herbie
Mid-February – Lizzy completed a GORUCK Tough
April – F3 Open House in my front yard, Tenderfoot & John Deere – FNGs
March 1 – 4 yr anniversary of the Quacken
April – I had a hernia, surgery in June, recovery until July
May – The Quacken PM launched with Lizzy as AOQ – 3 workouts per week now MWF
June, July– hot workouts in the PM
August – Ruck to Big Ball
Accelerate your king – it was clear that Z-Pack had really improved
July – Wedding Singer respect Q
September – Iron PAX. Z-Pack said “what’s that? … OK, lets do it.” Love that attitude.
November – Gobbler Challenge, end of the PM workouts, begin of official Monday rucks, the MURPH, Biggest Loser
December – look back on year

Lowest attendance
Solo Qs – 9
No Qs – 3

Highest attendance
15 – Big Ball, Brickyard, Asylum PM came to claim Ghost Flag, epic sandbag toss by Doubtfire
13 – Wedding Singer Respect Q
13 – Asylum PM claims Ghost Flag in October
11 – Tenderfoot VQ, Roadblock VQ, flag handoff to me in January

5 FNGS : Trip, KFC, Dr Seuss, Dune Buggy, Malpractice, Boots
5 VQs : Z-Pack, Roadblock, Tenderfoot, Secret Garden, Trip
6 Downrange PAX : PBR – Spring Hill, Crash – Louisville, Hermes – Carpex, Quiet Place – Nashville, 2 of Duggar’s family
I posted in Charleston, SC, St. Louis, MO, and Whitefish, MT

Babies
OnStar, Magic Mic, Frizzles, Half Caff (due in January), Gmail (due mid-2024)

556 posts for the year
Avg – 4 PAX per workout
MWF consistent schedule

Mission accomplished, mission continues