F3 Knoxville

Tag: Herbie

400 Yards of Burpees

AO: brickyard
Q: Bail Bonds
PAX: flyball, Natty, Gordie, Otis, Colonel (Alex Wallace), DUCKHUNT2005, Herbie, Biohazard (Jay Shepherd), DoorKicker (Jud), Bail Bonds
FNGs: None
COUNT: 10
WARMUP:
10 Burpees, SSH, Tie Fighters to and fro, TN Rocking Chairs, OH Claps, Seal Claps, Cherry Pickers, Tempo Merkins, Tempo Squats

THE THANG:
Mosey to the football field.
Bear Crawl 5 yards and do a burpee for 100 yards
Lunge back 5 yards and do a burpee for 100 yards
Run a lap, incorporating running all the bleacher steps
Back to the field for Crunches
Burnee 5 yards and do a burpee for 100 yards
Run 5 yards and do a burpee for 100 yards
Run a lap, incorporating running all the bleacher steps
Back to the field for crunches
Mosey back to AO

MARY:
10 Burpees

ANNOUNCEMENTS:
Escape Haw Ridge coming up March 28th!

COT:
Chadd Wright, 3of7 Podcast, said:
“I hiked the Grand Canyon today. If you have t done it yet, you should…..as soon as possible. I have been many places and have never seen anything like it in terms of landscape. I told my wife, during our hike, ‘I can’t believe we waited this long to do this.’ It’s inexcusable. It made me think of how much we leave on the table in life. How often we pass on the opportunity to create amazing memories….because we’re busy doing things that don’t really matter. Soon enough, it’ll be too late.

Don’t leave life on the table. Bring Glory to God in everything we do. Make memories, because things fail and pass away, but memories last a lifetime. And especially, don’t wait, life is but a vapor, and the days are long but the years are short.

52 Card Beatdown with CMUs

AO: thequacken
Q: Z-Pack
PAX: Herbie, DoorKicker (Jud), Shotgun, FixerUpper, Z-Pack
FNGs: None
COUNT: 5
WARMUP:
SSH
Windmills
Knoxville Cherry Pickers
OH Claps
Baby Arm Circles
Imperial Walkers
Raise The Roof

THE THANG:
52 Card Beatdown
:heart: = Burpees
:diamonds: = CMU Thrusters
:spades: = Squats with CMU
:clubs: = CMU Curls
The card number is the number of reps. Jacks are 11 reps, Queen 12, and King 13.
Ace = 25 SSH, 4 count and jokers are wild

MARY:
No, we ran out of time, but we made it though the entire deck.

ANNOUNCEMENTS:
Fixer is doing a Burpee Extravaganza on Friday instead of the ruck.
Hot Toddy Q at the Asylum on Saturday at 7am.
February is for VQs. If you haven’t Q’d before, F3 Knoxville AOs are encouraging you to lead a workout. The mission of F3 is to invigorate male community leadership afterall, and leading a workout is a great way to train your leadership muscles. Our 1st F Q, Butter knife, is encouraging us to use Q101 training to help us in our Qs.

COT:
Relax in the Lord
Psalm 23 talks about a good shepherd with his flock. The bible often refers to God’s people as sheep. Sheep are dumb and they need alot of looking after. We need a good shepherd, and thankfully one is available. We can trust and relax in Him.

Saint Joseph Ruck

AO: thequacken
Q: Z-Pack
PAX: Z-Pack, Herbie, Shotgun, Gmail
FNGs: None
COUNT: 4
WARMUP:
Walked a lap at the park

THE THANG:
Rucked to Saint Joseph Church, got a pic with our old friend Miracle Max, rucked back to AO.

MARY:
No

ANNOUNCEMENTS:
Hot Toddy Q at the Asylum.
Burpee beatdown this Friday at the Quacken instead of a ruck, led by FixerUpper.

COT:
Check in with a friend or family member that you haven’t talked to recently. Maybe someone who is alone or might be lonely. Give them a call, ask how they are doing, be prepared to listen.

Ecclesiastes 4:9-12 ESV
[9] Two are better than one, because they have a good reward for their toil. [10] For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up! [11] Again, if two lie together, they keep warm, but how can one keep warm alone? [12] And though a man might prevail against one who is alone, two will withstand him—a threefold cord is not quickly broken.

Evens and Odds

AO: brickyard
Q: Colonel (Alex Wallace)
PAX: Gmail, Biohazard (Jay Shepherd), Herbie, Natty, Chitchat (Pana)
FNGs: None
COUNT: 8
WARMUP:
SSH, Motivator from 7, tempo squats, cherry pickers, Moroccan night clubs

THE THANG:
Round 1 perform reps and then run a boogaloop
20, 40, 60, 80, 100, Evens: Merkins/Flutter Kicks single count
10, 30, 50, 70, 90, Odds: Squats/Plank Jacks

Planters for 10 to 5 rep counts
Step ups and dips

Every minute on the minute performed 5 burpees. Went for 7 minutes and on last minute we did 5 man makers.

MARY:
Flutter kicks, hello dollys, scissors, boat/canoe

ANNOUNCEMENTS:

COT: Mental Toughness

1. Mental toughness is when you can find fuel in an empty tank.” – Unknown
2. “The true measure of a man is not how he behaves when things are going well, but how he responds when faced with adversity.” – Unknown
3. “It’s not the load that breaks you, it’s the way you carry it.” – Lou Holtz

These quotes emphasize the importance of resilience, persistence, and the ability to remain strong under pressure. Mental toughness is often about how you respond to challenges, not avoiding them.

Meat Grinder 😂

AO: brickyard
Q: Gmail
PAX: Spellcheck, Colonel (Alex Wallace), Simmons, Bail Bonds, Herbie, Natty, Appleseed, Gordie
FNGs: None
COUNT: 9
WARMUP:
the norm
THE THANG:
21,15,9
Do 21 reps for each exercise below then run a small loop, then 15 reps & loop then 9 reps & loop.
– Thrusters
– side bends – Left
– OHP
– side bends – Right
mosey to track
Burpee mile
25 burpees, 400m run
x 4
Mosey to AO
play with CMU for few minutes
MARY:
some while waiting on 6
ANNOUNCEMENTS:
big bday coming for a very dear brother this Saturday Biohazard (Jay Shepherd)
COT:
Pride ( Notes from church last night, thanks Mouthwash)
Pride is often a blindspot.
1 Peter 5:5 God opposes the proud but gives grace to the humble.
Pride started with the fall of Lucifer. He wanted to be like God and was cast down from heaven.
The devil tempered Adam and Eve with pride, you can be like God.
Pride is thinking too highly of our selves. Our culture encourages the opposite.
“Humility is honestly assessing ourselves in light of God’s holiness and our sinfulness” – CJ Mahaney
When we aren’t thinking of those two, His holiness and our sinfulness, we start becoming proud.
Perspective – who are we comparing ourselves with, others or God.
The cross of Christ is the only thing to bridge the gap of his holiness and our sinfulness
The fruit of pride is when we reject the authority that God has placed over us.
A way for us to grow in humility is to understand who God is more – read our words, study the attributes. When we see God it enables us to have a better assessment of ourselves.
*I’ll add the diagram in comments