F3 Knoxville

The Quacken AO Launch!

THE SCENE: 50 degrees. Cloudy. Little rain toward the end.


Warmed up in an adjacent pavilion b/c we couldn’t all fit in the normal one!

SSH X20 4ct IC

Cherry Pickers x10 IC

Annie’s – x8 each forward and backward each.

Little bit of this, little bit of that…

Imperial Walkers x10 4CT
Relay run with the 20lb baby around the Fountain City Park loop 1 time. Turn around and run up to the Gresham Hill continuing the relay run with the 20lb baby.

Welsh Dragons (Happy St. David’s Day!)

  • Bear crawl position the whole time. Move forward 4 steps.
  • Do 1 merkin
  • Do 1 plank jack
  • Do 1 pair of back of shoulder taps
  • Bear crawl forward another 4 steps.
  • Rinse and repeat for ~30ft adding 1 rep to each move every time.
  • Rest and then turn around and go halfway back-ish toward where we started starting over at 1 rep each.

Relay run with 20lb baby back down Gresham Hill around the side to the Duck Pond.

The Quacken Circuit

  • 8 station circuit around the Duck Pond. 20 reps of listed exercise at each station, except the last station which is 10 Kraken Burpees (regular burpee with 3 hand-release merkins at the bottom). Repeat the loop 2x or until time.
  • #1 – 20 Squats
  • #2 – 20 Merkins
  • #3 – 20 Overhead Claps 2CT
  • #4 – 20 LBCs
  • #5 – 20 American Hammers 2CT
  • #6 – 20 Mountain Climbers 2CT
  • #7 – 20 SSH 2CT
  • #8 – 10 Kraken Burpees (3 hand-release merkins at the bottom)
  • Ran out of time, but almost finished 2nd loop

Relay run back to the AO with 20lb baby.

Out of time! We had too much fun.
18 HIMs made it out for the launch! Herbie, Abort, Half caff, Mr. Wedgie, SiPad, Bowflex, Chaucer, Hamm, Belding, Fast-n-Easy, Swanson, Quagmire, Detention, Ghost, Tank, Doubtfire, Erector, Filter
Philippians 2:3-4 “Do nothing from rivalry or conceit, but in humility count others more significant than yourselves. Let each of you look not only to his own interests, but also to the interests of others.”
4 takeaways for today:

  1. Accountability – Hold one another accountable to make it out here. Encourage one another to get better and be better. Hold one another accountable in our regular lives outside our workout times as well.
  2. Q! Sign up to Q! Everyone has the ability, wherewithal and capacity to do it. We can help. You can do it.
  3. Mend House – Come out and post with these guys on Wednesdays at 6pm. They’re a great group of guys to workout with and we all benefit from being around one another.
  4. Give Back – Give back to the AOs where you post. Volunteer for a cleanup day or help do things around the park / school / etc. I know we can definitely help the Lions Club keep FC Park clean and running well for everyone to use.
    Chili cook-off tonight 6-8pm at Fort Loudoun Yacht Club. Reach out to Rusty or Doubtfire for more info.

    F3 Knoxville, The Quacken
    Launch of The Quacken AO in Fountain City on March 1, 2019.

Yep, A loop, a big Loop!

THE SCENE: 54 and a little breezy.

20 merkins OYO

  • One big loop
  • Ruck up and head towards Middlebrook,
  • Stop about every mile and do 20 merkins
  • Over 6 miles at close to a 12 minute pace with Ruck
  • The ruck run was broken up into sections, sling shot ruck w partner , run a light pole , walk a light pole , Indian run
  • looped back to the AO w about 20 minutes left so we started in a BURB version of a Dora
  • 50 body builders, 75 upright ruck rows , 100 ruck thrusters and 125 front ruck big boys.
  • we got to the ruck thrusters and did a round then stoped for the last 2 minutes for Mary

20 ruck flutters IC

20 front ruck big boys

20 ruck flutters ic
9 pax
Surround yourself with uncommon people, (read goggins quote
For me it’s not necessarily about being surrounded by uncommon people but more importantly , positive people !
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

March to Golgotha

THE SCENE: Low 40’s with a little drizzle for shizzle.

SSHs, LBAC(F), LBAC(B), Tempo Squats, Mountain Climbers
PAX were instructed to choose from a cornucopia of albatrosses to carry throughout the workout: we had an assortment of CMUs, Kettle Bells, Dumbbells, Wood Logs, and Sand Bags.  Once everyone had a “friend,” the fun began:

  • Slowsy to brick parking lot by the strip center, perform 25 weighted squats, put down the weight and run to opposite side of parking lot, perform 2 double burpees, run back and pick weight back up.
  • We continued this cycle of activity, making our way to the summit of Jucomanjaro for 5 double Burpees (Slowsy with weight, perform exercise, run to next stopping point for burpees, run back to get weight, rinse and repeat).
  • Exercises Performed at the various stops: Squats (x25), Merkins (x25), Monkey Humpers (x25), Push Press (x25), Rows (x25), Smurf Jacks (x25).
  • Carry Weight Back to AO

Cashed out with 4ct Flutter Kicks (x50).
14 strong.

Q shared a history lesson at top of Jucomanjaro – the cross carried by Christ to Golgotha (place of crucifixion) weighed about 300lbs in totality, with the cross beam (the piece he most likely carried himself up the hill) weighing about 100lbs (according to most historians).  The distance He traveled to Golgotha was 2,000 feet and this path is currently a place for Christian pilgrimage.  It just so happens that 2,000 feet equates to 666 yards (the biblical number for Satan), demonstrating God’s perfect plan and Jesus’ overcoming of Satan at the Cross.  Pretty amazing.

If you want to know how much God loves you, you don’t have to look any further than the Cross. One of the things that keeps us from accepting God’s love and becoming more like him is pride.  Pride is the root source of all or most sin.  Q shared one practical way to battle pride: pray for others.  Looking back at your prayer life, what percentage of prayers would you estimate were about you (Lord, give me wisdom, Lord – protect me and my family, Lord – help me get this promotion, etc.)?  The Lord knows what you need.  Focus your prayer life on praying for others.  This is a great starting point for winning the battle against pride, turning from ourselves and focusing on others (like Christ).
Special thanks to Booster, Bartman, Doubtfire, Spotter, and anyone else who brought some weight to the party.  Extra Credit to Pre-Ruck/Run Crew – Spotter, Waxjob, Doubtfire, Bagger, Erector, and Archie


The 7 of Diamonds

THE SCENE: breezy mid 40’s

20 SSH, 15 mountain climbers, 10 tempo merkins, 15 imperial walkers, 10 windmills, 15 Moroccan night club
We played the 7 of diamonds this morning and won big! We started with a mosey and formed a line for an Indian run and found a nice “diamond-shaped” parking lot. Here’s the 7 of diamonds.  Do each exercise at each corner of the diamond.  All exercises are in increments of 7.

  • 7 burpees
  • 14 merkins
  • 21 squats
  • 28 SSH
  • 21 flutter kicks IC
  • 14 wide-arm merkins
  • 7 burpees

I had 2 rounds planned, but I didn’t think that we would get to the 2nd.  We got 7 diamond merkins at the corners and started on our way back.

  • 14 walking lunges at the beginning followed by a mosey for a little bit.
  • 21 mountain climbers and mosey to the F3 parking lot
  • 28 hello Dolly (single count)
  • jail break to the shovel flag
  • 21 crabets to finish off.

I guess you could call the crabets our Mary.
16 at JUCO this morning.  Great Friday crowd!
Be a servant leader.  John 13:13-16.  Jesus had just washed the disciples’ feet showing a great example of being a servant leader.  He humbled himself and became a servant to accomplish God’s will on this earth.  Look to His example and remember that being a leader is about serving others.  So, step up and take those leadership opportunities in front of you and serve!
Pre-ruck with Doubtfire, Judge Judy, and Spotter was a great way to start the day!  Thanks men.
CSAUP tomorrow!  If you have never done an event like this, I highly recommend it!  It is definitely an experience you will enjoy and not forget.

The monthly challenge is burpees OYO!  Get ’em done boys!

Death Shall Die

THE SCENE: Sunny and pleasant, temps in upper 60’s

20 Side Straddle Hops, 10 Rockettes, 10 Temp Squats, 10 Windmills, 10 Little Baby Arm Circles Forward and Backward
Mosey to new restroom area by new parking lot.  We will do Pickett’s Charge to Admin Bldg.  Those finishing first circle back to retrieve their brothers.  We will next do 20 heel lifts regular, 20 with toes in, and 20 with toes out on the steps of the Admin Bldg.  We will next Bernie Sanders to roadway.

Mosey to dragon tail sidewalk and down to where cone is set up for Route 66.  We will do Route 66 up the dragon tail with the following exercises:

  • Squat Jumps
  • Dive Bombers
  • Imperial Walkers (four count)

Mosey to parking lot that is by entry way to Northern Ball Parks.  We will be running around corners, doing the following exercises:.  The corners show three sets of exercises because we will circle the parking lot three times.

  • Corner 1:  25 Merkins, 25 Diamond Merkins, 25 Carolina Drydocks
  • Corner 2:  (all of the following are 4 count) 20 Flutter Kicks, 20 American Hammers, 20 Hello Dollies
  • Corner 3:  (all are with CMU’s) 25 Overhead Presses, 25 Curls, 25 Rows
  • Corner 4:  25 Smurf Jacks, 25 Star Jumps, 25 Plank Jacks

Mosey back to AO.

Planks with reaches.
Twelve men, no FNG’s.


John Donne is an English Poet who lived in the 1500 and 1600’s.  He wrote a number of sonnets called his holy sonnets and his 10th holy sonnet is one of his famous ones that is now entitled “Death Be Not Proud.”  Donne, as a Christian, knows that, in God, he need not fear death.  In the first four lines (quatrain) he mocks death, saying that though some have called it mighty and dreadful, it cannot kill those it thinks it can overthrow, such as Donne.  In the second quatrain, Donne ironically praises death, noting that through it good men can finally rest from the suffering they face here on Earth.  In the third quatrain, Donne chastises death again, claiming it is a slave to “fate, chance, kings and desperate men.  How can death be proud when it only dwells within “poison, sickness and war?” In the final couplet of the sonnet, Donne delivers the final blow to death, turning death upside down.  Knowing that, through God, we who believe in Him shall live on into eternity, Donne points out the truthful irony:  once we die here on Earth, death no longer exists.  Once we die, death is no more – death dies!

Here is the beautiful sonnet.  Read it knowing that, through our faith in God, we need not fear death.  If we believe that God is eternal and that, through him, we live eternally, we have nothing to fear.

Holy Sonnets: Death, be not proud

Death, be not proud, though some have called thee
Mighty and dreadful, for thou art not so;
For those whom thou think’st thou dost overthrow
Die not, poor Death, nor yet canst thou kill me.
From rest and sleep, which but thy pictures be,
Much pleasure; then from thee much more must flow,
And soonest our best men with thee do go,
Rest of their bones, and soul’s delivery.
Thou art slave to fate, chance, kings, and desperate men,
And dost with poison, war, and sickness dwell,
And poppy or charms can make us sleep as well
And better than thy stroke; why swell’st thou then?
One short sleep past, we wake eternally
And death shall be no more; Death, thou shalt die.