F3 Knoxville

Tag: Tenderfoot

The Birthday Q Burner

AO: asylum-pm
Q: OnStar (Arthur Dias)
PAX: Steam, Pusher, Glamper, Brick (Chris Tittle), Lilydipper (John Neece), Pele (Jon Lindberg), Curveball P (Dave Purcell), Toretto (Larry Seufert), Squirtle (Jason Trammell), Drum Major (Mike Johnston), Abacus (Erik Ella), MD Hammer (Jan Michael Carrillo), Tenderfoot, Ghost Flag (F3Knoxville), Bunker,Scrubs,SwitchHitter
FNGs: None
COUNT: 18
WARMUP: Motivator, 12 squats, Rockettes, baby arm circles, 12 merkins, imperial walkers, 12 BBS
THE THANG: Mosey to the rock. Do 18 merkins and 18 squats while enjoying the view and the 93F weather. Mosey on to the bottom of Pickett’s Charge and battle buddy up. Buddies alternate running the 3 hills (first 1, then 2, then all 3) of Pickett’s doing nickel, dime, quarter squats, while the other alternates between Merkins and Squats until failure
Mosey up to the Coliseum and do 9s at top and bottom, alternating between dips and American Hammers on a 4-count. Mosey back to the AO for 1-minute of LBCs.
COT: It’s never too late to change in life. Your current situation is not set in stone, and you don’t know what God’s plans are for you.

But for change to happen, you need to accept life has different seasons. You need to let go of what holds you back and step into the new. Trust in God and let him guide you forward.

What Gets Us Emotionally

AO: asylum-pm
Q: Lilydipper (John Neece)
PAX: Unibráu (Nick Robinson), Tenderfoot, Slabs, Simmons (Justin Creasey), Pusher, Lizzy, Abacus (Erik Ella), Swimmies (Nathan Chesney), Brick (Chris Tittle), Drum Major (Mike Johnston), Curveball P (Dave Purcell), Crash Dummy, F6 (Tim Pope), Appleseed (Jon Smith), Rooney (Carl Whipple), Glamper, Lilydipper (John Neece), Bunker, Owen Smith (Bruce Lee), Konnor Glass (Splat)
FNGs: 2 Owen Smith (Bruce Lee), Konnor Glass (Splat)
COUNT: 20
WARMUP: 20 Side-Straddle Hops, 10 Twistees, Run to Tree and Back, 10 Cherry Pickers, 10 Tennessee Rocking Chairs, Run Down Steps by Bat Cave and Back, 10 Burpees, 10 Tempo Squats, 10 Baby Arm Circles Forward and Backward, Little of This and That
THE THANG: Mosey to Steps of Admin Bldg. 20 Merkins and Calve Raises
Mosey to Circular Drive Area Southeast of Admin Bldg. 20 Carolina Dry Docks and 20 American Hammers.
Mosey across field to the Caribbean Parking Lot. Do three sets of 15 Merkins at any time on the way. Those getting to Caribbean Parking Lot first circle back to pick up the six.
We will go the following counterclockwise around the parking lot:
• Sprint for three islands, then do 20 Big Boy Sit-ups.
• Bernie for two islands, then do 20 Hello Dollies.
• Karaoke Right for two islands, then do 20 Flutter Kicks
• Karaoke Left for two islands, then do 20 Freddie Mercuries
• Mosey back to start.
• Rinse and repeat.
Mosey to the shaded parking lot across the street from ball fields parking lot. We will run counterclockwise around the lot stopping at each corner to do 5 Shoulder Taps (both shoulders)
Mosey to the Haslam Rock. We will have a 20 second gander at the river and mountains.
Mosey to Shady Tree. We will do 20 Squats.
Mosey to AO, then go down steps by bat cave, run to summit of Mt. Everest, run up and then head back to AO.

MARY: 10 V-Ups, 20 Box Cutters, Stretching
ANNOUNCEMENTS: Be looking for another chance to serve with clean up at Asylum.
COT: Prayers for Curveball’s father who has a variety of serious health issues as well as Curveball and his family. Prayers for Curveball’s friend, Mary, who has breast cancer and will require a double mastectomy. Prayers for all students starting into college and their parents such as Abacus’ daughter, Abacus, and his wife. Prayers of praise for the healing of a long-term rift between some of Tenderfoot’s family members.

The Places You’ll Go

AO: asylum-pm
Q: Pele (Jon Lindberg)
PAX: Glamper, Abacus (Erik Ella), Lilydipper (John Neece), Pusher, Brick (Chris Tittle), Pele (Jon Lindberg), Ghost Flag (F3Knoxville), Drum Major (Mike Johnston), Curveball P (Dave Purcell), Tenderfoot
FNGs: None
COUNT: 10

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

Basic Beatdown

AO: thequacken
Q: Road Block
PAX: FixerUpper (Patrick Core), Z-Pack (Brian Brockman), Lizzy, Duggar (Gary Anders), Tenderfoot, Secret Garden, Dr. Seuss
FNGs: 1 Dr. Seuss
COUNT: 8

WARMUP:
SSH’s, Hillbillies, Imperial Walkers, stretches, an uphill Mosey

THE THANG:
Bataan Death Crawl

Four sets of arm, ab, and leg exercises with a 1/3 mile mosey between each.

Ring of Fire – squats

A brief word about Creation and Evangelism.

Also enjoyed a cameo appearance (due to injury) by Wedding Singer and his sidekick Scout!

Sweat Around The Clock

AO: thequacken
Q: Z-Pack (Brian Brockman)
PAX: Lizzy, Road Block, Tenderfoot, Secret Garden
FNGs: None
COUNT: 5

WARMUP:
SSH IC
Abe Vigodas
Quad Stretch – Flamingo
Merkin Jacks IC
Michael Phelps
Tricep and Shoulder Stretching
Mountain Climbers IC
Mosey lap around the Church

THE THANG: Sweat Around The Clock
PAX starts at center of a clock face. Movements are to 4 spots on the dial – 12 o’clock, 3, 6, and 9. Distance from center to perimeter was about 15 yards.

12 O’clock –
Movement: cmu farmers carry Exercise on perimeter- cmu squat overhead pressure x 15 reps
Exercise back in center- flutter kicks 4ct x 10 reps

3 O’clock –
Movement: broad jump
Ex on perimeter- merkins x 30
Ex back in center- dead bugs 4ct x 10 reps

6 O’clock –
Movement: murder bunnies
Ex on perimeter- cmu squirrels x 15 reps
Ex back in center- heals to heaven x 25 reps

9 O’clock-
Movement: bear crawl
Ex on perimeter- man makers x 15 reps
Ex back in center- big boys x 25 reps

After completing “an hour on the clock” jog a lap and repeat another “hour” until time is up.

MARY: none
ANNOUNCEMENTS: F2 opportunity with Asylum guys.
Go Ruck quarterly ruck assessment is the first Saturday in August.

COT: Encourage and Honor people in your life. Romans 12:10 “Love one another with brotherly affection. Outdo one another in showing honor.”

It is good to encourage and honor one another. It is good to do this in the different areas of our lives – at church, at home, at work, and here with our F3 brothers.

I will now take this opportunity to encourage you all, the Quacken PAX. From my experience since the beginning of the year, F3 is a good thing. I’d wager it’s been a good thing in your life as well, and so I encourage you that you are doing well by coming out and making your attendance regular. I’m thankful for the PAX in general accountability that I receive from the group. Knowing that somebody is going to be here every Monday and Wednesday leading a workout makes all the difference. My health and fitness have improved. I’m thankful to the PAX for the new friendships that I’ve made, and how we’re able to share our lives with each other especially with conversations during the Friday ruck. And, I’m thankful for the thoughtful, helpful words that the Q’s from the PAX share. I thank you all in the positive difference you make by showing up and being part of this F3 thing.

Specifically I want to honor Lizzy, Fixer Upper, and Wedding Singer. Here at the Quacken AO they Q frequently. Fixer Upper is QIC of Quacken AM and Lizzy is in over Quaken PM. It takes time and effort to lead these things and I’m thankful that they are doing it. As you probably know Q-ing a work out means planning, which that takes time and thought. Wedding singer Qs AM and PM workouts at the Quaken all-the-time. Its evident by his creative, fun Q’s that he is putting in work. He is investing in us and I am thankful for it.

That’s my word take opportunities to encourage and honor folks in your lives.