F3 Knoxville

Tag: Herbie

Santa’s Helpers

AO: brickyard
Q: Biohazard (Jay Shepherd)
PAX: fast-n-easy (Nate Votta), Natty, Colonel (Alex Wallace), Switchgrass (Stacy Clark), Herbie, Bail Bonds, Appleseed, Spellcheck
FNGs: None
COUNT: 9
WARMUP: arm circles, oh claps, seal claps, tempo squats, cherry pickers, stretch

THE THANG: Sandbag workout partner 2 sets
10 lateral burpees

10 throws
20 Plank pulls
30 Bradford press

Carry the green way

5 OH press
10 Rows
15 Squats
5 Burpees

Carry with partner

COT:

“Discipline is choosing between what you want now and what you want most.”
Abraham Lincoln

– DOING WHAT NEEDS TO BE DONE EVEN WHEN YOU DON’T FEEL LIKE DOING IT.

Good ain’t Great!

AO: brickyard
Q: Natty
PAX: Gordie, Biohazard (Jay Shepherd), Gmail, Natty, Herbie, Simmons, Switchgrass (Stacy Clark), DUCKHUNT2005, Jim Norris
FNGs: None
COUNT: 9
WARMUP:Thai fighters, t-plank arm circles, OH press, seal claps, OH claps, chinooks, army cherry pickers

THE THANG: run to lifehouse lot and hold plank, then tempo merkins
Run to backlot Pair up with 4 stations / 3 rounds exercises: 25 burps, BBS, Superman’s, 50 plank jacks, mkns, am hammers, 75 forward hop overs, toe taps & moguls; 100 Mtn climbers, high knees, SSH’s
MARY: gas pumps, box cutters, hello Dollie’s, Bruce lee’s

ANNOUNCEMENTS:
Switch on TG or run the Regal 5K with Natty and Mr. Wedgie
COT: Good is the enemy of great. 2 Peter 1:5-7

SSTT

AO: thequacken
Q: FixerUpper
PAX: DoorKicker (Jud), Gmail, Z-Pack, Herbie, Hobie, Tiny Dancer (Josh Duncan)
FNGs: None
COUNT: 7
WARMUP:
Ruck a lap around the park, b/c no man should be left behind even if they are late.

THE THANG:
Ruck to Central HS, 2 trips up the bleachers, 20 ruck merkins in cadence, repeato. Ruck back to the AO, shuffle across Broadway. About 2.3 miles.

MARY:
no

ANNOUNCEMENTS:
Convergence 11/16 at Asylum – sign up here
docs.google.com/forms/d/e/1FAIpQLScOwFbqonyyZMwtWMNJ1KvKQIy6-YkW_amCiXfJtPjTh-_bww/viewform
2nd F lunch next week?

COT:
Reflection on how sometimes I need to get certain thinking out of my head. Examples include cynicism, feeling sorry for myself, wanting to quit. Employ the “SSTT” strategy. (IYKYK :laughing:)

“Get behind me, Satan!…” said Jesus. “You do not have in mind the concerns of God, but merely human concerns.” Matt. 16:23

Prayer for Powell community and Doorkicker’s wife.

Iron PAX Week 2

AO: thequacken
Q: FixerUpper
PAX: Z-Pack, Gmail, Herbie, Hobie, Prairie Dog (Trey Barrett), Reroute (F3MintHill), Streetrod, Streetrod
FNGs: 1 Streetrod
COUNT: 8
WARMUP:
Warmup Stuff

THE THANG:
IronPAX Week 2

MARY:
Not today

ANNOUNCEMENTS:
2nd F Lunch – let’s do it!
Sign up to Q! Its good for you

COT:
I reflected on the leadership lessons gained while throwing sandbags across a field in the rain last December. It was a team exercise and I was chosen by Steam and CRISPR to get a group of 10 other men to throw sandbags about 100+ yards in about 2 mins (I think). Two lessons became clear.

Use heads-up leadership = don’t get so focused on the small task in front of you that you lose sight of the big picture and your team’s health or progress. It might mean that you intentionally devote time and attention to how the team is doing vs just trying to throw “your own sandbag” as far as possible.

Don’t panic – It really doesn’t help you accomplish your or your team’s goals

I related this to an on-going work deadline I’ve been going through, which is a complex project involving several people in the office and several people outside of the office.

Throwing the sandbags took about 2 minutes, but I have thought about those 2 minutes many times during the last few weeks. Was it exercise? Yes, but it was so much more!

——

Also, it was great to have Reroute (F3MintHill) downrange from Charlotte and FNG Streetrod join us.

40 every 40

AO: brickyard
Q: Bail Bonds
PAX: Gmail, Dry Rub, fast-n-easy (Nate Votta), Natty, Biohazard (Jay Shepherd), Manilow (Brent Hunter), Gordie, Spellcheck, Otis, Herbie, Dodger, Appleseed, Jester, Duck Hunt
FNGs: None
COUNT: 15
WARMUP:
SSH
Cherry Pickers
Arm Circles
Wind Mils
Tempo Squats
OH Claps
Seal Claps

THE THANG: 10 Manmakers before each round of work
1. MOT is Karaoke
Travel 40 yards for 40 Peter Parkers
Travel 40 yards for 40 triple threat lunges
Burnee to 0 yards
Flutter kicks for the 6
Run 1 lap

2. MOT is Bear Crawl
Travel 40 yards for 40 Carolina Dry Docks
Travel 40 yards for 40 Bobby Hurleys
Burnee to 0 yards
LBCs for the 6
Run 1 lap

3. MOT is Lunges
Travel 40 yards for 40 Merkins
Travel 40 yards for 40 2-count Mtn Climbers
Burnee to 0 yards
Hello Dollies for the 6
Run 1 lap

4. MOT is Super Marios
Travel 40 yards for 40 2-count Shoulder Taps
Travel 40 yards for 40 TN Rocking Chairs
Burnee to 0 yards
Run 1 lap as time allowed

MARY:
No time

ANNOUNCEMENTS:
Tons of prayer requests. Lift up your brothers in prayer.
Several races coming up for people to sign up for.

COT:
Proverbs 13:20 “Walk with the wise, for a companion of fools suffers harm.”
Surrounded yourself with wise men. Stay away from fools. Be a wise man others can look up to. But, be humble, and lead in Christ, surrendering yourself to Him and seek His ways.