F3 Knoxville

No Child Left Behind

AO: thequacken
Q: FixerUpper
PAX: Z-Pack, fast-n-easy (Nate Votta), Lizzy, Gmail, Gordie
FNGs: None
COUNT: 6
WARMUP:
Ruck a lap around the park

THE THANG:
Ruck up some hills and back down them. fast-n-easy (Nate Votta) brought a child to carry. Just in general, its best to check with the Q for the day before bringing children. Also, the child was female? (ok, actually, it was an awkward 50# bag of sand).

We carried her around until Gmail dumped her into the AO parking lot.

About a 2.8 mile loop.

MARY: nah

ANNOUNCEMENTS:
Smokies Convergence tomorrow at SoKno (South Doyle HS)

COT:
There are some uncomfortable parts to the Psalms. However, we shouldn’t avoid thinking about them or trying to understand them.
Remembering these are important
the context of when and why Psalms were written
the “whole counsel of scripture” (i.e. Jesus’ teaching)
we should not attempt to edit the Psalms

Fun with Friends

AO: thequacken
Q: FixerUpper
PAX: Z-Pack, Evan Wilson, Spellcheck
FNGs: None
COUNT: 4
WARMUP: Warmup stuff

THE THANG:
Moseyed up Panda Express to the base of the Gresham Middle School stairs. Noted that we need a name for the stairs. The Jade Palace, maybe.

1 PAX ran up steps to top of hill and did 10 merkins, while 3 remaining PAX did AMRAP exercises with coupons. Once running PAX returned, we rotated through the exercises / run.

Round 1
60# sandbag – clean and squat
40# sandbag – overhead press
CMU – curls

Round 2
60# sandbag – rows
40# sandbag – squats
CMU – side bends*

Round 1
60# sandbag – lying down press
40# sandbag – sandbag burpees
CMU – WW3 situps

*Spellcheck noted that we should not lose our butts at this point

MARY:
Actually did this today!
High plank position – 20 plank jacks, four count in cadence
Low plank position – 20 plank jacks, four count in cadence
High plank position – 20 plank jacks, four count in cadence

ANNOUNCEMENTS:
Check Slack and F3 Newsletter

COT:
In Psalm 18 David went through a trial. He wrote of how God helped him and delivered him from death. Also, David had kept his hands clean as he went through the trial. He “kept himself from sin” in verse 23. I reflected on a recent difficult situation and this part of PS 18 came to mind. I know that I am not perfect, but I didn’t have anything that I needed to reconcile, make up for, apologize for, etc. It doesn’t always happen like that for me, but in this case, I was glad that I could say that.

Still in need of sharpening – YHC, FixerUpper

Skate Park 180

AO: thequacken
Q: vanilla
PAX: FixerUpper, Z-Pack, Wedding Singer, vanilla
FNGs: None
COUNT: 4

WARMUP: Abe Vigodas, Imperial Walkers, Arm Circles, Squat and Reach, Willie Mays Hayes, SSH
THE THANG: Began with Flower by Moby (Bring Sally Up) FixerUpper made it the whole song and earned respect.
Mosey to Fountain City Skate park, 10 exercises 18 reps
18 Burpees
18 AmHam (4 ct)
18 Rows
18 Flutter Kicks (4 ct)
18 Dips
18 Pickle Pounders
18 Box Jumps
18 LBCs (4 ct)
18 Merkins
18 V Ups

MARY: Bus Drivers, Rainbows, Planks and Hello Dollys
ANNOUNCEMENTS:
COT: Make every moment matter.

Vanilla Magic Mic Co Q

AO: bigball
Q: Magic Mic (Jarrett Woodall) , vanilla
PAX: Butterfly (Duncan Johnson), Duggar, Wedding Singer, Z-Pack, Soot, Trip
FNGs: None
COUNT: 8

WARMUP:

THE THANG:
Burpee timer every minute
At fountains: 3 rounds of 5 shoulder tap Derkins, bear Crawl, 10 BBS, crawl bear, 15 Box Jumps
At Big Ball: 3 rounds of 5 toe tap merkins, 10 LBC, 15 squat jumps and stairs
Crawl Bear up ramp behind amphitheatre with 3 merkins at every light
At amphitheatre: 12 min AMRAP of 15x incline merkins, shoulder taps, CDD, dips, and Superman’s with stairs and 10 rows between each exercise
Then 12 min AMRAP of Freddy Mercury, LBC, Pickle Pounders, Leg Raises, and Am Hams with walking lunges between each exercise

MARY:

ANNOUNCEMENTS:

COT:
Where we give our time is where our hearts are and reflect who we worship

BFW (burpee-filled workout)

AO: thequacken
Q: FixerUpper
PAX: Gmail, Z-Pack, Lizzy, F3 Pluto ( Hugh Nystrom)
FNGs: None
COUNT: 5
WARMUP: Disclaimer, Warmup stuff

THE THANG:
10 8-count man makers
10 1 leg burpees (5 ea leg)
10 ninja burpees
10 sandbag burpees
10 burpee broad jumps
10 regular burpees
Paused at 4 to celebrate Z-Pack’s completion of MABA
10 ball-pees
10 Kraken burpees
5 8-count man makers with a broad jump
5 regular burpees
Celebrated Pluto’s completion of MABA
10 regular burpees again, I think
100 burpees running total

Mosey to the walking track
AMRAP
25 burpees
25 sandbag rows
25 sandbag overhead press
25 sandbag squats
1 lap
Finished 2 rounds, approximately

Spotted 1 rare “bro-pee” in the wild
150ish burpees running total

MARY: no

ANNOUNCEMENTS:
Q forgets announcements and prayer, but Z-Pack is on it.
2/17 Convergence at Big Ball
Log your burpees!

COT:
The Word #1
Psalm 13, taught it to my kids on Monday. Had to teach it to myself on Tuesday.

The Word #2, group discussion
Question : Why do 3100 burpees in a month?
Answers from the PAX :
It is a challenge, and you can do more than you think you can
To improve cardiovascular health and endurance
It is stupid
It is good to do hard stuff together
It is a good example to our children
It is memorable

After parking lot coffeteria, Gmail, Z-Pack and FixerUpper do a few more burpees, b/c why not?
200ish burpee final total