Herbie – Page 10 – F3 Knoxville

Weight for the Fun

July 6, 2019 Herbie

THE SCENE: Clear, 72°F, Feels like 74°F, Humidity 90%, Wind 1mph from SSW – by Klimat.app

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH 20x IC
Imperial Walkers 20x IC
Tempo Squats 20x IC
Little of this, little of that, Some of these and Some of those

THA-THANG:

BruteForce Sanddeck
- Ace of Spades
  - Tabata – 8 rounds, 20s work, 10s rest
    - Body weight squats
    - Merkins
    - BBS
- Two of Spades
  - 5 Rounds with CMU/Sandbag/Ruck
    - 10x Rows
    - 10x Floor Presses
    - 10x CMU/Sandbag/Ruck Swings
Mosey around the Parking lot with weight
- Three of Spades
  - AMRAP in 12 min
    - 400m run (2 laps around the parking lot)
    - 10x Front Squats
    - 10x Push Press
    - 10x Burpees
- Four of Spades
  - 5 Rounds
    - 5x CMU/Sandbag/Ruck Get-ups
    - 10x CMU/Sandbag/Ruck High-Pulls
    - 15x Cleans
    - 20x Push-ups
Slick mosey (no weight) around the parking lot

MARY:

Captain Thor 5x BBS/20x Hammers
Around the circle for PAX callout exercises
- A-Rod: 20x Flutter Kicks IC
- Simmons: Boat/Canoe
- Barney: 20x LBC IC
- Biohazard: Ring of Fire (Legs up, PAX runs and pushes legs down)

COUNT-OFF & NAME-O-RAMA
Herbie, A-Rod, Fast-n-Easy, Biohazard, Oscar, Belding, Kick-Flip, Simmons, Barney (From Memphis), and FNG Pom-pom

CIRCLE OF TRUST/BOM:

Hesitation – Jocko Willink
Amazon Music – https://www.amazon.com/dp/B076HN6PXJ/ref=dm_ws_tlw_trk25

Hesitation is the enemy. Don’t it allow those moments to pass us by. Move forward, do not wait, take a chance and step out into the unknown.

MOLESKIN:
Continue to keep Matt from Jefferson City in your thoughts and prayers.
ANNOUNCEMENTS:

Burning legs

June 23, 2019 Herbie

THE SCENE: Clear, 66°F, Feels like 67°F, Humidity 100%, Wind 1mph from WNW – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

25x SSH
10x Manly Arm Rotations Forward and Backwards
20x Imperial Walkers
10x Cherry Pickers

THA-THANG:

Mosey to the planters
- Step Up 20x; 10 per leg
- Box jumps 15x
- Toe Taps 30x; 15 per leg
- Lateral Step Down 30x; 15 per leg
- Bulgarian split squats 30x; 15 per leg
- Hip Thrusters 15x
Mosey to the start of the green way
- At the 0, .25, .5, and .75 mile markers do exercise
  - 5x squat thrusters
  - 5x alternating toe touches
  - 5x side lunges
  - L5x skaters
- Abs
  - 20x BBS
  - 20x 4ct Flutter
  - 20x 4ct Dead Bugs
  - 20x 4ct Hammers
  - 20x LBC
Mosey to planters
- Step Up 20x; 10 per leg
- Box jumps 15x
- Toe Taps 30x; 15 per leg
- Lateral Step Down 30x; 15 per leg
- Bulgarian split squats 30x; 15 per leg
- Hip Thrusters 15x
7s
- Dips to Monkey Humpers

MARY:

Ring of Fire leg push down
10x Flutter kicks
10x Hello Dollys
Boat Canoe

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

The Darkness – Jocko Willink – https://www.youtube.com/watch?v=ZnFhK6x_XIA

There are times when things seem so bad and that there is no light. It is those times we must fight. With our brothers in F3 we are not alone in our fight. We must be willing to share those experiences and ask our brothers for help. When we see our brothers struggling, join them in their fight.

MOLESKIN:

ANNOUNCEMENTS:

OTB 10 is the magic number

June 23, 2019 Herbie

THE SCENE: Light Rain, 82°F, Feels like 87°F, Humidity 69%, Wind 6mph from SW – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

25x IC SSH
10x LBAC IC Forward & Backwards
Little of this & little of that
Cherry pickers

THA-THANG:

Mosey around to the play ground
- Descending Ladders 10 to 1
  - 2ct Skaters
  - Pull-ups
Mosey to the cement pad
- Ascending Ladders 1 to 10
  - Squat Thrusters
  - 2 ct Side Lunges
Mosey to the pavilion
- Descending Ladders 10 to 1
  - 4ct Mountain Climbers
  - 2ct Single leg touchdowns
4 rounds of merkin pain drop 1 exercise each round
- 10 derkins
- 10 incline merkins
- 10 CCD
- 10 Merkins

MARY:

10 flutter kicks
10 BBS

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

Ladders at park

June 23, 2019 Herbie

THE SCENE: Clear, 71°F, Feels like 72°F, Humidity 90%, Wind 0mph from WSW – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

50x SSH
50 Merkins
50 Squats

THA-THANG:

Mosey around to the play ground
- Descending Ladders 10 to 1
  - 2ct Skaters
  - Pull-ups
- Mosey to the cement pad
- Ascending Ladders 1 to 10
  - Squat Thrusters
  - 2 ct Side Lunges
- Descending Ladders 10 to 1
  - 4ct Mountain Climbers
  - 2ct Single leg touchdowns

MARY:

25 BBS
25 4ct Flutter kicks

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

W.A.S.H.ing at the Quacken

June 10, 2019 Herbie

THE SCENE: Overcast, 72°F, Feels like 73°F, Humidity 92%, Wind 1mph from NNE – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH 25x IC
LBAC 15x IC Forward & Backwards
Little of this/Little of that

THA-THANG:

Burpee Indian run – Last PAX drops and does 5x Burpees, catches up to group and takes lead position, last PAX drops
Stop at Pavilion for the W.A.S.H.
- 50x Werkins
- 100x American Hammers
- 150x Step-ups – Modified to lunges due to the stability of the benches
- 200x Hip Thrusts
1 Round of Cadre Rooney WOD
- 75x 4ct Flutter Kicks
- 75x 4ct Overhead Claps
- 75x 4ct Mountain Climbers
- 74x Squats
- Sprint to end of playground and back

MARY:
Ran out of time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The fear of failure is not what we should be afraid of. The absence of the fear of failure means we are not improving or pushing ourselves. We need to find those places in our lives where we can step out and push ourselves to improve. These areas will have the potential of failure with them, but that fear will motivate us to work hard and strive to overcome.
MOLESKIN:

ANNOUNCEMENTS: