F3 Knoxville

Tag: Herbie

2 0 2 5, baby!

AO: thequacken
Q: Prairie Dog
PAX: Herbie, DoorKicker (Jud), Prairie Dog
FNGs: None
COUNT: 3
WARMUP:
1000 Stride Run

THE THANG:
————————————————————————
10 Burpees
50 Squats
50 Big boys
20 Muricans
50 Abc
50 Mountain climbers
20 Leg raises
————————————————————————
X4 = 1000 Reps

+25 Burpees

= 2 0 2 5 Total Reps to kick off the New Year

COT:

Shared 2025 Resolutions and Goals, and read Psalm 37:3-5 and Ecclesiastes 2:23-25 to help us align our hearts with God’s plan for our lives.

Happy New Year from the Quacken!

I picked it up late

AO: brickyard
Q: fast-n-easy (Nate Votta)
PAX: Biohazard (Jay Shepherd), fast-n-easy (Nate Votta), Natty, Simmons, Herbie, Chit-Chat
FNGs: None
COUNT: 6
WARMUP:
The “Herbie” oil cans
Tempo squats
Windmills
Little baby arm circles
This/that/whiffle ball bat

THE THANG:
Simple 21 merkins/bbs just a good 100yrds apart

We had to stop and give Chit-Chat a brickyard
Christmas gift.
Brickyard Bearcrawl 7ct

MARY:
Abs of steel
100 flutters
75 dolly’s
50 box cutter
25 Bruce Lee

ANNOUNCEMENTS:
Polar plunge is upcoming!

COT:
Do not embrace the material and physical, embrace that the lord was born.
2025 – challenge yourself to grow with the lord. Physical improvements and mental improving your life are very important, but look to grow with Jesus just as excitingly as you would if you were trying a new diet or exercise.

Stadium Ruck

AO: thequacken
Q: Z-Pack
PAX: Tiny Dancer, Herbie, Gmail, Z-Pack
FNGs: None
COUNT: 4
WARMUP:
Lap around the park
THE THANG:
Rucked to CHS Stadium where we rucked the steps and did some merkins.

MARY:
3min 30 second high and low planking.
Bring Sally Up

ANNOUNCEMENTS:
Nothing new.

COT:
It’s almost January again. It’s a great time to plan, to be intentional instead of reactive. Herbie shared about a resource for picking a verse for the new year. It’s a good time to reflect on all spheres of life and think about where we want be. Fitness, fellowship, faith, body, mind, soul, vocation, family, service, etc. What are we building and why?

Candy Land

AO: brickyard
Q: Biohazard (Jay Shepherd)
PAX: Martina (Hudson Shepherd), fast-n-easy (Nate Votta), Simmons, Appleseed, Bail Bonds, Gordie, Herbie, Chuck Munsey, Strings
FNGs: None
COUNT: 10
WARMUP: SSH, Cherry Pickers, Tempo Squats, arm circles, seal claps

THE THANG:
Candy land

Blue burpees
Orange jump knee tucks
Green Bobby Hurley
Red squat
Purple merkins

Home base
Abs

COT:’

Psalm 139:7

I can never escape from your Spirit!
I can never get away from your
presence!
8 If I go up to heaven, you are there; if I go down to the grave, you are
there.

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.