Herbie – Page 2 – F3 Knoxville

[halls-otb] RUCK’em if you got’em

December 30, 2025 BackBlasts

AO: halls-otb
Q: Spellcheck
PAX: Otis, Gmail, Herbie, Sam, Mic Drop, Spellcheck, SirGoony, RizzE
FNGs: 2 SirGoony, RizzE
COUNT: 7
WARMUP:
First step

THE THANG:
Moseyed to the high school, up the bleachers a time or two, out the back over the elementary school, headed down the greenway back to the AO.
MARY:

ANNOUNCEMENTS:
Nope

COT:
Life abundantly is an option, do you want it, will you opt-in?

“The thief comes only to steal and kill and destroy. I came that they may have life and have it abundantly.”
‭‭John‬ ‭10‬:‭10‬ ‭ESV‬‬

“So Jesus said to the twelve, “Do you want to go away as well?” Simon Peter answered him, “Lord, to whom shall we go? You have the words of eternal life, and we have believed, and have come to know, that you are the Holy One of God.””
‭‭John‬ ‭6‬:‭67‬-‭69‬ ‭ESV‬‬

Ruck around and find out

December 26, 2025 BackBlasts

AO: thequacken
Q: Recoil (Blake Conley)
PAX: Natty, DoorKicker (Jud), FixerUpper, Frizzles, Herbie, Mountain Ice, Mr.May, Spellcheck
FNGs: None
COUNT: 9
WARMUP:

THE THANG:
Ruck through Medlin Heights.

MARY:

ANNOUNCEMENTS:

COT: How many times have you had to reinvent yourself?

When we find ourselves in a place where we didn’t plan, it can feel like we’re walking around in the wilderness. We all experience wilderness seasons, but we’re never meant to stay in them. The Lord typically has a lesson for us to learn or He has a plan to develop our character.

So what do we do while we’re passing through a wilderness?

1. Don’t forget to worship – in a wilderness we need to take our eyes off of our circumstances and put them on the Lord. He has a plan and He is worthy of our praise.
2. Don’t forget the breakthroughs of the past – in a wilderness we can start to believe that it’s never going to end. We must remember the times in the past where God came through, the answered prayers, and the miracles we’ve seen. He’s a good agog and He won’t abandon us.
3. Don’t quit – in a wilderness we are tempted to quit. Remember there are others in your life that are counting on you to show up. No matter the cost, we can’t quit.

If you need a good place to start to move forward, ask yourself these two questions:
1. What is next for me to do?
2. Who is next for me to impact?

You will never out grow these two steps and they will help plot the course for your breakthrough!

[cv-brickyard] Feb/Aug You vs You

August 9, 2025 BackBlasts

AO: cv-brickyard
Q: Otis
PAX: Spellcheck, Otis, Herbie, Natty, Gordie, Recoil (Blake Conley), Biohazard (Jay Shepherd), fast-n-easy (Nate Votta), Floppy Disc, Hamm (the real Jamie Suarez)
FNGs: None
COUNT: 10
WARMUP:
Shoulder taps in cadence, 2 count x 20
Cherry pickers in cadence x 5 #4R #5L
Thai Fighters in cadence x 10 per side
Little This and That
Shoulder taps in cadence, 2 count x 20 Downward Dog 30 sec
Cobra 30 sec
Hand release merkins x 5 oyo
Deep squat hold 10 sec
Squats in cadence x 5
Shoulder taps in cadence, 2 count x 20

THE THANG:
1.5 mile run for time
# BBs in 1 min
# merkins in 1 min
# pull ups to failure, (let go or 90 sec)
# Burpees in “5” min

MARY: Ultimate Frisbee
10 shoulder taps per turnover to 100
1 burpee after that

ANNOUNCEMENTS:
See newsletter

COT: Contentment
“Keep your life free from love of money, and be content with what you have, for he has said, “I will never leave you nor forsake you.” So we can confidently say, “The Lord is my helper; I will not fear; what can man do to me?””
‭‭Hebrews‬ ‭13‬:‭5‬-‭6‬ ‭ESV‬‬

[cv-brickyard] RoCo repeat

August 7, 2025 BackBlasts

AO: cv-brickyard
Q: Spellcheck
PAX: Simmons, Jim Norris, Spellcheck, Biohazard (Jay Shepherd), Floppy Disc, Herbie, Recoil (Blake Conley), Otis, Appleseed
FNGs: None
COUNT: 9
WARMUP:
Cherry pickers
Abagota’s
Thai fighters
Tempo squats
Overhead claps
Seal claps
Shoulder taps (10)

THE THANG:
45sec’s
Curls
Cactus Jump Squats
Tricep ext.
Squat Thrusters
Rows

Rifle Carry to the field

Shoulder Taps (10 – 4 count)
Murder Bunny’s (x2 x4 x8 x16)

Mosey does a flagpole w/o CMU
5 Burpee’s
10 Merkins
15 Big Boys

Mosey back to the field
5 Burpee’s
10 Merkins
15 Big Boys

Rifle Carrie to the AO & Repeat…

MARY:
Nope

ANNOUNCEMENTS:
Giving blood Saturday the 16th after coffee and some calories we will head to Medic. We will confirm a little closer to that date once we get a headcount.

Cadre Hand will be leading a Goruck Tough and Basic here in Knoxville November 14th and 15th. LFG ????

COT:
Humans are the only thing in existence that concern themselves with a higher power, sky Q, God, or religion. Ironically if a person chooses to follow such a thing the only thing that gets in in the way of that human following, living out or practicing their beliefs is their own volition, will or desire to do something else that they prefer in the moment “the fart sack.” . :sleeping_accommodation: :dash:
We get done what we want to get done. :f3:
We will get more done together!

[cv-brickyard] Time Under Tension

August 5, 2025 BackBlasts

AO: cv-brickyard
Q: flyball
PAX: Bail Bonds, Mooch, Gordie, Jim Norris, Switchgrass (Stacy Clark), Natty, Recoil (Blake Conley), Floppy Disc, Biohazard (Jay Shepherd), Herbie
FNGs: None
COUNT: 11
WARMUP:
– SSH
– Tempo squats
– Seal claps
– OH claps
– Figure 4 squats
– Cherry pickers

THE THANG:

Legs: 3 count down, fast/explosive up
1. Slow Squats – 12 reps
2. Lunges (Alternating Legs) – 12 each leg
3. Jump Squats – 12 reps
4. Figure 4 Squats – 12 reps
5. Wall Sit – 1 minute

Mosey loop

Upper Body: 3 count down, fast/explosive up
1. Slow Merkins – 12 reps
2. Shoulder taps – 20 reps
3. Wide Merkins – 12 reps
4. Irkins – 12 reps
5. Low Plank Hold – 30 seconds

Mosey loop

Core Control:
1. Slow Flutter Kicks – 12 (3-count separation then 1-count back to middle)
2. Hello Dolly’s – 12 reps
3. Freddy Mercury’s – 12 reps
4. Supermans (slowly) – 12 reps

Mosey to track

Chest to bar / inverted rows – 12

Legs: 3 count down, fast/explosive up
1. Slow Squats – 12 reps
2. Lunges (Alternating Legs) – 12 each leg
3. Jump Squats – 12 reps
4. Figure 4 Squats – 12 reps
5. Wall Sit – 1 minute

Mosey back to AO

Upper Body: 3 count down, fast/explosive up
1. Slow Merkins – 12 reps
2. Shoulder taps – 20 reps
3. Wide Merkins – 12 reps
4. Irkins – 12 reps
5. Low Plank Hold – 30 seconds

Mosey loop

Core Control:
1. Slow Flutter Kicks – 12 (3-count separation then 1-count back to middle)
2. Hello Dolly’s – 12 reps
3. Freddy Mercury’s – 12 reps
4. Supermans (slowly) – 12 reps

Mosey loop

I can’t wait to hear how sore you are this week and what caused Appleseed to hold the :shovelflag: hostage

MARY: no time

ANNOUNCEMENTS: forgot this but none mentioned

COT:

Today’s beatdown was mentally and physically challenging. We should push ourselves mentally, physically, and spiritually.

“When a strong man, fully armed, guards his own house, his possessions are secure. But when someone stronger than he attacks him and overpowers him, that man takes away his armor on which he had relied and distributes his plunder.”
‭‭Luke‬ ‭11‬:‭21‬-‭22‬ ‭NASB2020‬‬