F3 Knoxville

Tag: Lizzy

Cardinal’s VQ, 1 year later

AO: thequacken
Q: FixerUpper
PAX: Secret Garden, Z-Pack, Lizzy
FNGs: None
COUNT: 4
Cardinal’s Q

Warm-o-Rama:
15 Side Straddle Hops
10 Tempo Merkins
10 Flutter Kicks 
10 Little Baby Arm Circles Forward
10 Little Baby Arm Circles Backward
10 Hallelujahs
10 Knoxville Cherry Pickers
20  Sec. Samson Hold
10 Willie Mayes Hayes
The Thang:
Choose two points about 100 yards from each other – these will be Point A and Point B. Starting at “Point A” perform Set 1 exercises, then run to “Point B” and repeat those same exercises. Run back to “Point A”.
Repeat this sequence for exercise Sets 2, 3, and 4.  

Set 1
5 Burpees
Moment of silence after burpee #2
5 Big Boys
5 Heels to Heaven

Set 2
10 Burpees                                               
10 Little Baby Crunches
10 Mt. Climbers Double Count

Set 3
15 Burpees                                               
15 Air Squats
15 Freddy Mercuries

Set 4
20 Burpees

ANNOUNCEMENTS: big ball convergence 1/20

COT: 1 more burpee
There’s a last time for everything
Do good as long as you have the opportunity. Galatians 6:10

52 Card Beatdown

AO: thequacken
Q: Z-Pack
PAX: FixerUpper, Lizzy, Gmail
FNGs: None
COUNT: 4

WARMUP:
SSH IC
Flamingo Stretch
Abe Vigoda
Cherry Pickers IC
Michael Phelps
Baby Arm Circles IC
Tempo Merkins IC
Tempo Squats IC
Mountain Climbers IC
Run Panda Express

THE THANG:
♥️ – Burpees
♦️- Decline Merkins
♣️ – Lunges, single leg
♠️ – Step Ups, single leg
Ace – run a lap around park
Jokers are wild.

The number on the card drawn equals the number of reps. Jack is 11 reps, Queen is 12 reps, King is 13 reps.
We made it through most of the deck including 3 laps around the park, which is about 1 mile, total.

MARY:
no, ran out of time

ANNOUNCEMENTS:
Convergence at big ball on January 20. Quacken guys need to plan the pre-ruck

COT:
Examine your life.
We talked about roles, goals, planning and the brevity of this life. This was encouragement for us all to be intentional in the spheres of our lives. We can do this by planning and and examining our priorities. What is God calling you to? Let’s keep pushing and continue to grow as HIM in 2024.

Walkup that road there

AO: thequacken
Q: FixerUpper
PAX: Z-Pack, Lizzy
FNGs: None
COUNT: 3
WARMUP: walk a lap round the park, waiting for Q
THE THANG: Walkup some roads. Then walkdown ’em. Walked up Walkup Drive for a nice view of Broadway traffic
MARY: nope
ANNOUNCEMENTS: Big Ball convergence on 1/20, preruck discussion.
Quacken PM – plan to restart in May
COT: I appreciate you all

Jazzing it up in the fake gloom – Dec 12

THE SCENE: about 45 and calm skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH – 20 IC

Grady Corn – 17 IC

Cherry Pickers – 10 IC

Rockettes – 10 IC

Grady Corns – 18 IC

THA-THANG:
Grab the single CMU (thanks @Lizzy) and mosey to the island parking lot

  • Nickel dime quarter. 5 in start position, 10 at end of lot, 25 back at start position
  • Round 1: Squat Jumps,run to mid point, bernie back half way
  • Round 2: Plank Jacks, run to mid point, karaoke back half way
  • Round 3: Merkins, run to mid point, run back
  • Grab cmu, mosey to covered big chapel.  20 dip OYO
  • Grab cmu, mosey to new back lot.
  • Start playing jazz music in back ground
  • Split into 2 teams: Each team select a ball thrower.  We’re doing Bozo Circus Ball ball throw. Line up at the cone, at the beginning of each round of exercises, each team gets 3 attempts to throw the ball into the basket. make 2/3- no burpees, 1/3 – one burpee, 0/3 – 2 burpees. Do the burpees at the beginning or end of each round.  Do 17 reps of the exercise at home position, then run to end of lot and do 18 reps of the exercise, then run back
  • Round 1: SSH
  • Round 2: American Hammer (2 ct)
  • Round 3: Rocky Balboa (2 ct)
  • Round 4: Star Jump
  • Championship – best of 5 balls, losing team does 5 burpees, winning team runs to mid of lot and returns
  • Mosey back to AO with F6 holding the speaker high in the lead. Pass CMU around as needed
  • at AO, Ring of Fire, Merkins, 2 rounds

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Significance of 35 and Jazz music- Anniversary of my son Grady (F3 @ Quikrete) passing is Dec 13, he would be 35, he taught me to like Jazz music

Bozo Circus was on WGN starting in 1960 and ran for 40 years in various formats. The ball toss game was called the “Grand Prize Game”, the prize amounts increased with each successive ball in the bucket, the grand prize included cash and a bike, but was rarely won. If you would meet Bozo in any setting in 2023 it would freak people out and he probably would not be accepted, however back in the 1960s til 2000, he was a celebrity, kids wanted to be on his show.  Today, I am pretty sure his sight would scare people away. So, its important to not make quick judgements, first try to understand the situation and background before you pass any judgment, try to meet people where they are, especially in difficult situations and don’t rush to a judgement, criticism, advice (if not asked), or try to be the smarter one.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Skatepark Beatdown Part Deux

AO: thequacken
Q: Z-Pack
PAX: FixerUpper, Lizzy
FNGs: None
COUNT: 3

WARMUP:
SSH IC
Abe Vigodas
Cherry Pickers IC
Flamingos
Baby Arm Circles IC
Michael Phelps
Tempo Merkins IC
Tempo Squats IC
Mosey to Skatepark

THE THANG:
AMRAP- 7 stations, then Bear crawl and Crab Walk
1. Blockees x 12
2. Corner Wall – climb over and do a merkin, climb back over and do merkin, 12 total merkins
3. Box jumps down length of low curved wall.
4. Flutter Kicks x 12, 4 ct.
5. Dips x 24 reps
6. Decline Merkins x 12 reps
7. Squat Thrusters x 12 reps with cmu
Bear Crawl length of park then Crab Walk length of park.
Start over at Station #1

MARY:
LBCs
Bruce Lee
Hello Dollies
Big Boys

ANNOUNCEMENTS:
Big Ball convergence in January
Training Ruck in February

COT:
The Blessing of Forgetfulness
“Learn from the past, past hurts and disappointments but move on from them. I heard a message by Jon Courson of Calvary Chapel on this topic and it has stuck with me. It came to mind yesterday when I was thinking about what to share today.

Philippians 3:12-14 – Paul says
Not that I have already attained,[a] or am already perfected; but I press on, that I may lay hold of that for which Christ Jesus has also laid hold of me. 13 Brethren, I do not count myself to have [b]apprehended; but one thing I do, forgetting those things which are behind and reaching forward to those things which are ahead, 14 I press toward the goal for the prize of the upward call of God in Christ Jesus.

We all have things in our past that can be hangups for us. People that have hurt us in the past, times of bitter trials, times of disappointment. I think we need to forget about the wrongs we have suffered. We actually deserve much worse than has happened to us. We deserve God’s wrath for our wrongs against him, but as Christians we receive his mercy instead. Be determined to forget about things that will cause you to develop a grudge. Also, the Bilble tells us that for the Christian, God remembers our sins and iniquities no more. Don’t let your past sin bring down your future. Yes, repent and learn but you are forgiven and free in Christ, let that truth bring you joy. Satan is the accuser that temps us to despair in our past sins. Reject Satan and trust in your salvation through Christ. Be a forgetter and leave the past behind.