F3 Knoxville

Tag: Postman (Scott Colby)

Bruce Lee Big Ball Beatdown

AO: bigball
Q: vanilla
PAX: Postman (Scott Colby), Swanson, vanilla, Drive-thru (Mikel Towe), Dexter
FNGs: None
COUNT: 5
WARMUP:

SSH – Arm Circles – Abe Vigoda – Shoulder Stretches – Imperial Walkers – Down Dog

THE THANG:

Mosey to amphitheater for 7’s (Step Ups and Rows)

Mosey to Big Ball for circuit:

5 Pull Ups
10 Shoulder Taps
15 Dips
20 Merkins
25 Squats

Run stairs to top for 3 Burpees

Run back to bottom for Bruce Lee
20 American Hammers
20 Leg Raises
20 LBCs
20 Crab Heel Taps
20 Crunchy Frogs
100s (Yes, 100)

We rinsed and repeated for 1.5 rounds more

MARY: 1 min wall squat

ANNOUNCEMENTS:

COT: listen to others, be kind and curious

Do Overs

AO: bigball
Q: Wedding Singer
PAX: Drive-thru (Mikel Towe), FixerUpper, vanilla, Magic Mic (Jarrett Woodall), G-6 (Rick Kuhlman), Postman (Scott Colby), @Hops, @Big Mac
FNGs: 1 @Big Mac
COUNT: 9
WARMUP:
Overhead Claps, Standing Shoulder Taps, Mtn Climbers in cadence
Reverse Hypers OYO
Chumbaburpees to music

THE THANG:
THANG 1: @ Rachmaninoff’s Statue with music
His last concert was 81 years ago.
20 + 20 + 20 + 21 reps of these exercises (any order):
Derkins
Dips
Box Jumps
Incline Merkins

THANG 2:
BLIMPS @ Stairs to Mordor AMRAP
5 Blockees

Run/Climb Stairs

10 Lunges (R+L = 1)
15 Imperial Walkers (R+L = 1)
20 Merkins
25 Plank Jacks
30 Squats

Mosey Back with 25 BBSU’s on the way

MARY:
Straight Leg Raises in cadence

Count off, Name o Rama, FNG Big Mac

ANNOUNCEMENTS:
VQ Week is next week. We need HIMs who haven’t Q’d yet to step up on 2/12, 2/13, and 2/15

COT: Word:
Why do we want to do overs in life? (aka Mulligans)
We have regrets
We seek to justify ourselves
We didn’t get the outcome we wanted.
Sometimes we have an opportunity to try again. It’s a beautiful thing and we should make the most of those opportunities.

Sometimes we don’t get a do over. How do we deal with that?

Jesus is making all things new –
Psalm 98: “Oh sing to the LORD a NEW song, for he has done marvelous things!

Isaiah 65:17: “See, I will create new heavens and a new earth. The former things will not be remembered, nor will they come to mind.”

Ezekiel 36:26: “I will give you a new heart and put a new spirit in you; I will remove from you your heart of stone and give you a heart of flesh.”

2 Corinthians 5:17: “If anyone is in Christ he is a new creation. The old has passed away; behold the new has come.”

John 13:34-35: “A new commandment I give to you, that you love one another: just as I have loved you, you also are to love one another. 35 By this all people will know that you are my disciples, if you have love for one another.”

Revelation 21:1-5: “Then I saw a new heaven and a new earth, for the first heaven and the first earth had passed away, and the sea was no more. 2 And I saw the holy city, new Jerusalem, coming down out of heaven from God, prepared as a bride adorned for her husband. 3 And I heard a loud voice from the throne saying, “Behold, the dwelling place of God is with man. He will dwell with them, and they will be his people, and God himself will be with them as their God. 4 He will wipe away every tear from their eyes, and death shall be no more, neither shall there be mourning, nor crying, nor pain anymore, for the former things have passed away.”
5 And he who was seated on the throne said, “Behold, I am making all things new.”

So… while our bodies won’t last forever and sometimes the world around us might seem like it’s in decline, we can know that ultimately we are headed for one big “do over”

2/6 AMRAP

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Wedding Singer, vanilla, Postman (Scott Colby), G-6 (Rick Kuhlman), Leg warmer, Hops (Philly), Escobar, Tinkerbell, Step-up, Hoodless
FNGs: 1 Hoodless
COUNT: 13
WARMUP:
THE THANG:

mosey to lot beside church street.
AMRAP – 25 minutes
– Bear crawl to midpoint in parking lot
– Lunge back
– 15 reps of the
– hand release merks
– American hammers
– LBCs
– Leg lifts
– Wide arm merks
– Run up top of hill
– 3 burpees
REPEAT

MARY: AB CIRCLE

L&N AMRAPs

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: Postman (Scott Colby), G-6 (Rick Kuhlman), vanilla, Secret Shower (Alex DeRusha), Air Gretzky (Kenton Gullion), Tinker Bell, Cowabunga, Implant
FNGs: None
COUNT: 9

WARMUP:
SSH, Arm Circles, Michael Phelps, Tempo Merkins, Tempo Squats, Rockettes, lap around the field

THE THANG:
went to coupon pile at L&N

AMRAPS of 5 minutes with 20 reps of 2 exercises with runs in between

Curls and Merkins, OH Press and Squats, Tricep Extensions and BBS, KB Swings and Dry Docks, Front Raises and Lunges, Thrusters and LBCs

Finished with 10 reps of all the weighted exercises and sprints

MARY:
none

ANNOUNCEMENTS:
Convergence on the 20th

COT:
in all settings the goal is first and foremost Christlikeness

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