F3 Knoxville

Tag: Herbie

Gordie’s Birthday Q

AO: brickyard
Q: Gordie
PAX: Natty, Drop Zone, fast-n-easy (Nate Votta), Herbie, Appleseed (Jon Smith), Dilbert, Strings
FNGs: None
COUNT: 8
WARMUP:
SSH
Cherry Pickers
Toy Soldiers
Imperial Walkers
Hillbillies
Tempo Merkins
THE THANG:
54 toe taps on the block
30 Kettlebell squats
54 OH Shoulder Presses
54 monkey humpers
54 chest press w/block
54 LBC’s
54 Alternating shoulder taps
30 curls for the girls
54 BBS
30 Iron crosses

Mixed in were 54 birthday Manmakers, along with some football fun on the field.
MARY:
Captain Thors
ANNOUNCEMENTS:
COT:

September Metric

AO: brickyard
Q: Gmail
PAX: Herbie, Natty, Biohazard (Jay Shepherd), Simmons, Spellcheck, fast-n-easy (Nate Votta), Drop Zone, Switchgrass (Stacy Clark), Gordie, Lizzy, Appleseed (Jon Smith), Strings
FNGs: None
COUNT: 13
WARMUP:
SSH. Cherry pickers . M. Phelps , tempo squats and merkins.
THE THANG:
September Metric – see September Newsletter
MARY:
Flutter Kicks and Hello Dollies
COT:
“Maintain a margin of safety. If your life is designed only to handle the expected challenges, then it will fall apart as soon as something unexpected happens to you. Always be stronger than you need to be. Leave room for the unexpected.” – James Clear

IPC Week 4, rise up or coast?

AO: thequacken
Q: FixerUpper
PAX: Wedding Singer, Herbie, Z-Pack, john deere
FNGs: None
COUNT: 5

WARMUP: lil bit o that
THE THANG:
f3greenwood.wordpress.com/ironpax/preblasts/
MARY:
ANNOUNCEMENTS:
COT:
When faced with what should be an easy day, I often “play down to the level of my opponent,” or put it on autopilot. However, if there is a challenge facing me, I know I have to meet it.

The IPC is a great example. I can’t really just phone it in when leading or participating in this workout because I know it will be such a challenge.

I appreciate the men of The Quacken who embraced the challenge the past 5 weeks together and come through it with a little more grit and resilience. Let’s take that from the gloom and share it with others.

Iron Pax, Week 2 – WHY?!

AO: thequacken
Q: FixerUpper
PAX: Lizzy, Z-Pack, Herbie, FixerUpper
FNGs: None
COUNT: 4
WARMUP: Sorta, while disclaiming
THE THANG: Totally f3greenwood.wordpress.com/2023/09/10/bde-mile-ipc-2023-week-2/
MARY: No
ANNOUNCEMENTS: Marine Mud Run 9/16 at Melton Hill Park. Contact Lizzy to run or man the tent.
COT: Why would someone get up at 4:45am and drive across town to run for miles at a middle school track? A couple reasons come to mind :
#1 – The dudes who will be there. I’m excited to see the PAX and celebrate the wins and carry the burdens with you all.
#2 – A daily dose of discipline. If I regularly don’t go to F3, I tend to stay up too late, eat too much, and spend too much time on screens. Bad place for me to be.

The IPC is hard, and so are the other 11 months of F3, but the investment of time and effort is well worth it.

Humble And Boring

THE SCENE: Humid, clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, Toy Soldiers, Thai Fighters, Tempo Squats, Side leg stretches, On All 4’s- (B) Hip circles & Donkey Kicks
THA-THANG:
Mosey to track

  • 2 rounds of ATM’s (15 shoulder taps, 10 tempo MKNs, 10 fast MKNS) sprint to opposite end zone in b/w rounds
  • Burpee Mile:  48 Burpees- 12 each lap
  • Hindenberg BLIMPS:  4 corners of field, run in b/w each corner.  Do same exercise each round each corner
  • RD 1: 10 BBS
  • RD 2  20 Lunges
  • RD 3: 30 IMP Walkers
  • RD 4: 40 MKNS
  • RD 5: 50 Plank Jacks
  • RD 6:  60 SQTS

MARY:
Mosey back to AO
COUNT-OFF & NAME-O-RAMA
Lizzy, Biohazard, Fast-N-Easy, Geppetto, Gmail, Herbie, Spellcheck, Natty
CIRCLE OF TRUST/BOM:
We make heroes out of people who show up with the last minute save, but the real work is in not needing the last minute
MOLESKIN:
Date your wife
ANNOUNCEMENTS:
1776 on the 4th