F3 Knoxville

Tag: Herbie

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

Cardinal VQ, 2 years later

AO: thequacken
Q: FixerUpper
PAX: Herbie, Natty, Wedding Singer, DoorKicker (Jud), Z-Pack
FNGs: None
COUNT: 6
WARMUP:
15 Side Straddle Hops
10 Tempo Merkins
10 Flutter Kicks Double Count
10 Little Baby Arm Circles Forward
10 Little Baby Arm Circles Backward
10 Hallelujahs
10 Knoxville Cherry Pickers
20 Sec. Samson Hold
PHELPS it out
10 Willie Mayes Hayes

THE THANG:
Round 1: 5 of everything
-Burpees followed by a moment of silence for Cardinal.
-Big Boys
-Heels to Heaven
-Run roughly 100 yards and repeat

Round 2: 10 of everything
-Burpees
-Little Baby Crunches
-Mt. Climbers Double Count
-Run 100 yards and repeat

Round 3: 15 of everything
-Burpees
-Air Squats
-Freddy Mercury
-Run 100 yards and repeat

Round 4:
-20 Burpees
-Run 100 yards and repeat

Having completed 4 rounds, we started again at Round 1.

MARY:
Nope

ANNOUNCEMENTS:

COT:
To quote Brad Paisley, there is a last time for everything – last F3 workout, last time seeing your mom, last burpee. For Cardinal, his last burpees were right at the beginning of this workout, 2 years ago.

We just don’t know when that last time will be.

If that is the case, then we should make the most of the time we have, love those around us, forgive freely, work hard, and be thankful for all the days that we have been given.

Prayer for a few requests. SYITG next time. :cardinal:

The Grinder

AO: brickyard
Q: Colonel (Alex Wallace)
PAX: Biohazard (Jay Shepherd), DUCKHUNT2005, Herbie, Gmail, Simmons, Natty, Chit Chat
FNGs: None
COUNT: 8
WARMUP:
SSH, Motivator from 6, Tie Fighters, Cherry pickers, this and that, 5 burpees OYO

THE THANG:
Round 1:
Alternate Crab walk/ bear crawl to 10, 20, 30, 40, 50, 40, 30, 20, 10 yd lines and perform # of reps at said yard line.

Before you begin your reps at the yard line you must complete 5 burpees and then perform the exercise.
5 Burpees + 10 yd line exercise: Jump knee tucks
5 Burpees + 20 yd line exercise: Big Boy Sit-ups
30 yd line exercise: OH Claps
40 yd line exercise: Shoulder taps single count
50 yd line exercise: Merkins
40 yd line exercise: Shoulder taps single count
30 yd line exercise: OH Claps
20 yd line exercise: Big Boy Sit-ups
10 yd line exercise: Jump knee tucks

*Mosey back to starting end zone

Round 2:

Alternate Butt kicks / High Knees to 10, 20, 30, 40, 50, 40, 30, 20, 10 yd lines and perform # of reps at said yard line.

Before you begin your reps at the yard line you must complete 5 merkins and then perform the exercise.

10- Freddie Mercurys 2 count
20- Leg raises
30- LBCs
40- Hello Dollys
50- Flutter kicks single count
40- Hello Dollys
30- LBCs
20- Leg raises
10- Freddie Mercurys 2 count

Indian Run around the track- 400m

2- 50 yard sprints

MARY:

X-factors, Crunchy frogs, LBCs

ANNOUNCEMENTS:
Forge 1/24-1/26

COT:
Being with God vs Doing for God

Story of Mary and Martha Luke 10:38-42

– “While Marthas hospitality is to be commended, her being with Jesus is not sufficient to sustain her doing for Jesus. How are you balancing your being with God and Doing for God?
– “The active life in the world for God can only properly flow from a deep inner life with God.” When we integrate both being and doing it makes the spiritual life full and joyful.”

– As we draw near to God the more he will draw near to us. James 4:8
– “you make known to me the paths of righteousness and in your presence there is fullness of joy.” psalm 16:11
– “For we are his workmanship created in Christ Jesus for good works, which God prepared beforehand that we should walk in them.” Ephesians 2:10