F3 Knoxville

Staying warm

AO: shamrock
Q: Anchorman
PAX: Mermaid, Pool Boy, Dumpster Dive, Drano, Anchorman, Baby Boomer, Honeydew, Stitch
FNGs: None
COUNT: 8
WARMUP:
Run in place
10 jump squats
10 SSH 4ct
Speed skaters
Mountain climbers
Runners stretch

THE THANG:
Mosey to Abs area
25 flutter kicks 4ct
Donkey kicks 15 each side
Pilates 50

Mosey to school steps across the road

Partner A runs the steps
Partner B does merkins
Do this 3 times

Round 2
A runs
B American Hammers
Do 3 times

Round 3
A runs
B toe merkins
Do 3 times

Mosey to chapel door
We did all 3 rounds again, but only 1 per round. We ran the rectangle sidewalk instead of steps.

Mosey back to ab turf for dealer’s choice where pool boy enlarged only one of our butt cheeks.

MARY:
10 burpees and 10 jump squats

ANNOUNCEMENTS:

COT:
“Put on then, as God’s chosen ones, holy and beloved, compassionate hearts, kindness, humility, meekness, and patience, And above all these put on love, which binds everything together in perfect harmony. And let the peace of Christ rule in your hearts, to which indeed you were called in one body. And be thankful. Let the word of Christ dwell in you richly, teaching and admonishing one another in all wisdom, singing psalms and hymns and spiritual songs, with thankfulness in your hearts to God.”
‭‭Colossians‬ ‭3‬:‭12‬, ‭14‬-‭16‬ ‭ESV‬‬

[virtuous-leadership-school] QSource 3rd Foundation: Language

AO: virtuous-leadership-school
Q: Borg
PAX: Honeydew, Pool Boy, Scratch-off, Mermaid, Drano, Baby Boomer, Borg
FNGs: None
COUNT: 7
WARMUP: Coffee, Stories from the week, Prayer

THE THANG: The Language of F3 and Virtuous Leadership
– The lexicon causes confusion, teaching opportunities, connection through conversation, because I have to be able to learn and then speak your language.
– The meaning of “evolutionary.”
– Sad Clown
– HIM
– Having the 6
– F3 logo, especially in meeting strangers, all of a sudden you have a common bond.
– VLS and Shieldlock – sames and differences
– What do you need in order to reset? Prayer, exercise, quiet, outside, coffee with a friend. Consider how you would adjust, if you lost the ability to do that/those activities. How do you prepare for disruptions to those activities?

MARY:
1. Pool Boy suggested we move towards a guided mtg format. This makes sense to promote teaching how to Q and for duplicability as we execute “Addition by Division.” Pool Boy will model his suggestion in two weeks, when he Q’s.
2. When did you get on the scale last?

COT:
1. Never end a meeting without asking, “Who’s got the Q next week?” Keep the Q calendar full.
2. Have a pocket Q ready, always. A “Pocket Q” is the content (studied topic, exercise list) that you stand ready to lead and that requires zero prep time, because you already know what you are going to do when, unexpectedly, there is no Q.

Hot Toddy Quadruple Birthday Q

AO: asylum-daybreak
Q: Lilydipper , High Heels, Charmin (John Willis), Snitch (Cory Beilharz )
PAX: Veggie (Rylen Huddy), Natty, Wes Franks (Pony Tail), Drum Major, Curveball, Crash Dummy, Dain Bramage, Mr Jinxy, Pele (Jon Lindberg), Bail Bonds, flyball, MD Hammer, Pusher, Crawdad (Robbi Dickens), Honeydew, Lulu (Greg Huddy), Rainbow, Crop Top
FNGs: None
COUNT: 22
WARMUP: Lilydipper led us in 20 Side Straddle Hops, Curly Stomps, 7 Twistees, 10 Windmills, 7 Pterodactyls Forward, 7 Pterodactyls Backwards, and a Little of This and That

THE THANG: Snitch (Cory Beilharz ) then led us on sidewalks we could barely see due to lakes and puddles out to the Bros Bowl. He nearly killed us from there. We started with10 Merkins on the bottom and ran clockwise to do 53 (Snitch (Cory Beilharz ) turned 53 on December 23) Bench Dips then ran to the bottom to do 22 Hello Dollies in the lake there at the bottom of the Bros Bowl. Thank goodness there was no sewage from the Bowl. Next we ran clockwise up to the top again to do 53 Incline Merkins on the benches. We ran to the bottom only to do Tempo Squats in the lake. The man made us run clockwise on more top to the top of the Bros Bowl to do 23 Step-ups on the Benches. In an exhausted and drenches state, we got back to the bottom.
High Heels took over from there. We ran to the outdoor chapel and I thought God would have mercy on us there. But not with High Heels in command. We did Doras, each partner running around the chapel in the rain while the other partner did exercises. One would expect about 100 of each exercise but not with High Heels. He had us do 120 Merkins, 240 Bench Dips (our arms were in pain!) and 360 Side-Straddle Hops. Gassed and nearing death, we were looking forward to Charmin (John Willis) lightening things up as he took over the Q. But no!!! Charmin (John Willis) has us run, instead of sidewalks, through a grassy, muddy, trench-filled mess with rats and other varmints floating by us until we got back on the watery roadway to the AO. Ahh, the AO! No!! The man, saying he needs to work his quads for ski patrol, has us Bernie Sanders all the way to the top of Mini-Cardiac and do 5 Burpees in the river up top. Then we run back down past the AO to pick up doggone boulders and take then to the pavilion. He then has us do some kind of configuration of 11s that I never understood, saying we should quadruple each exercise of Curls and Gobble Squats. I finally plopped my boulder down on the picnic table and nearly broke the top. From there, Charmin (John Willis) takes us to steps that were so soaked and muddy that we couldn’t see our feet. He has us do a multitude of Calf Raises with toes out, inward, outward, and every which way but upward, which almost occurred if I hadn’t had the rail to hold onto and keep me from falling backwards. Charmin (John Willis) was kind enough to let us go back to the pavilion, pick up those doggone boulders, and put em back where we found em. Ahhhhh, Sweet Respite. But no, we had do the traditional Asylum Daybreak race up Mini-Cardiac after the COT.

MARY: We had no stinking time for a Mary

ANNOUNCEMENTS: The fact that we had Hot Toddys waiting for us was announcement enough!

COT:

Message: The four Q leaders each talked about something they were thankful for in 2025 and something they were looking forward to in 2026. High Heels was on target when he told us we have so much to be thankful for.

Prayers: Prayers of praise for Mr. Jinxy whose daughter, Carli, the wife of our very own Hooker (Grant Gentry) who now lives with Carlyi in North Carolina, just had a baby. This is the couple’s third child. Prayers of praise for all God blesses us with.

The Jolly Bengali Q

AO: shamrock
Q: Dumpster Dive
PAX: Mermaid, slappy, Base Salary, Honeydew, Eliza, Polly, Baby Boomer, Fabio (Joe Hamilton), Stitch
FNGs: None
COUNT: 10
WARMUP:
SSH
4 burpees
Cherry pickers
Tempo squats
4 burpees
Arm stretches
Walk down merkins
Pickle pointers
Back stretches
Seated leg stretches

THE THANG:
Grab a CMU –
Circuit workout, all in cadence, while listening to culturally significant music of my choosing.

Tempo goblet squats x 10
CMU curl to press until it hurts
See saw lunges x 6 each leg
Bench press
Goblet swings 4 count x 10

Run a lap, do some burpees.

MARY:
N/A
ANNOUNCEMENTS:
Nope
COT: have you cleaned your ears lately? Like, REALLY gotten in there and cleaned them?


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