F3 Knoxville

Tag: Herbie

Charles Bronson is better than Chuck Norris

THE SCENE: 70 Degrees and not fall like
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Sun Gods x 25 Each Direction/Each Position (4ct)

Imperial Squat Walker x 15 IC

SSH x 40 IC

Overhead Clap x 20 IC

4 Burpee OYO

3 Burpee OYO
THA-THANG:

Mosey to back parking lot

Charles Bronson: 50 reps of exercise then sprint to first cone and bear crawl to second. Run back to start and begin next exercise.

  • SSH
  • Push-up
  • Burpee
  • BBS
  • Jump Squat

Mosey to AO

Operation Gothic Serpent: 73 wounded and 19 killed October 3-6, 1993

24 Body Builders IC – Straight through

19 Body Builders – One for each man killed

  • MSG Gary Gordon (MH, PH)
  • SFC Randy Shughart (MH, PH)
  • SSG Daniel Busch (SS, PH)
  • SFC Earl Fillmore, Jr. (SS, PH)
  • MSG Timothy “Griz” Martin (SS, PH)
  • SFC Matthew Rierson (SS, BS, PH)
  • CPL James Smith (BS w/Valor, Oak Leaf Cluster, PH)
  • SPC James Cavaco (BS w/Valor, PH)
  • SGT James Joyce (BS w/Valor, PH)
  • CPL Richard “Alphabet” Kowalewski Jr. (BS w/Valor, PH)
  • SGT Dominick Pilla (BS w/Valor, PH)
  • SGT Lorenzo Ruiz (BS w/Valor, PH)
  • SSG William Cleveland Jr. (SS, BS, Air Medal w/Valor, PH)
  • SSG Thomas J. Field (SS, BS, Air Medal w/Valor, PH)
  • CW4 Raymond Frank (SS, Air Medal w/Valor, PH)
  • CW3 Clifton Wolcott (DFC, BS, Air Medal w/Valor, PH)
  • CW3 Donovan Lee Briley (DFC, BS, Air Medal w/Valor, PH)
  • SGT Cornell Houston Sr. (BS w/Valor, de Fleury Medal, PH)
  • PFC James Martin Jr. (PH)

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The men of Task Force Ranger went into Somalia as a team, fought as a team, and no one was left behind.


MOLESKIN:

ANNOUNCEMENTS:

48 Bottles of Beer

THE SCENE: warm, clear and dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:   24 SSH IC, 24 squats palm to ground IC, 24 Heel rises IC on the curb, 24 Chinooks IC (B), 24 OH Claps IC

THA-THANG:

Ran to Ist TN Parking lot to do 24 Burpees jumping over median strip in between each burpee

Mosey to Football field to begin the 48 quest for Natty’s 48th Birthday & Partner Up:

  • Bear Brawls 48 yds then switch and repeat back to goal line
  • Wheelbarrow 48 yards, switch and repeat to goal line and do 48 BBS
  • Sprint 48 yds then do 48 Plank jacks
  • Sprint to goal line and do 48 Freddy Mercury’s
  • Lunge walk 48 steps then sprint back to goal line & do 48 Merkins
  • Duck Walk 48 yds doing Hallelujahs (arms OH)
  • Sprint to goal line and do 48 Mtn. Climbers IC

Return to 1st TN Parking lot and finish the remaining 24 burpee jumpovers

Mosey to AO

MARY:
24 Gas Pumps IC, 24 Flutter kicks IC, 24 Pretzel Crunches IC (B)
COUNT-OFF & NAME-O-RAMA
9 HIMS in attendance:  Natty, Simmons, Hamm, Fast-n-Easy, Fob, Biohazard, Oscar, Herbie & Snapper
CIRCLE OF TRUST/BOM:
Discussion on facing fears and letting people truly know and understand who you are, what you stand for and believe.  In today’s world we are surrounded by negativity and personal attacks.  Don’t hide under a shell, speak the truth and let go of the negative energy of fear and regret.
MOLESKIN:
Prayers for Natty’s mom’s husband’s health, Fast-n-Easy’s unspokens
ANNOUNCEMENTS:
Iron Pax Week 3 this Thursday

Pax in a Box

THE SCENE: Perfect! Clear and 62*
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X 20, Tempo Squats x 10, Tempo Merkins x10
THA-THANG:

  • Mosey to Church w weight- 20 overhead presses
  • Mark out imaginary 4ft Box for 11’s w Burpees/BBS, 7’s w Curls/Lunges, 7’s w Triceps/Squats,
  • Run two Laps around parking lot
  • Mosey to Street- using stripes on street Lunge to stripe do 3 Merkins at every stripe, bear crawl up hill w 3 Merkins at every stripe to top, bear crawl back down hill
  • Mosey w weight to trailer and drop weight
  • Mosey to Church parking lot Circle up for Ring of Fire on your six. Pass jagged pills and do American Hammer while holding Boat position. Pass jagged pills while holding leg lifted position and doing over head Arm extensions w pills.

MARY:
American Hammer, Tempo Hello dollys X 10 Tempo Box Cutter’s x 15 Tempo BBS x 10
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Never under estimate the EH-Emotional/Eternal Headlock. It takes persistence to get some guys out. If it wasn’t for High Heels staying on me I wouldn’t be here. Keep up the EHing it’s how we grow!
MOLESKIN:
Extra prayer goes out to Half Caff and Veggie with Jobs, Life, and family.
ANNOUNCEMENTS:
Keep up the good work with Iron Pax Challenge, get ready for Brolympics

Quacken coupons

THE SCENE: Clear and perfect temp.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH and cherry pickers

The Thang:

Mosey to Gresham with coupons

  • Curls / run X 8 minutes
  • 2 minute rest
  • Squats / run X 8 minutes
  • 2 minute rest
  • Incline merkins / run X 8 minutes.
  • Flutter kicks with coupons
  • While on our 6 press coupon X 20
  • mosey back to AO

MARY:
COUNT-OFF & NAME-O-RAMA
6 HIMS
CIRCLE OF TRUST/BOM:
1 Kings 17. God provided for Elijah’s needs a day at a time. We need to daily trust God for our needs and rely on him daily.
MOLESKIN:
Continue to pray for Mr Rogers and his family.
ANNOUNCEMENTS:

Litton BOMBS

THE SCENE: Mid-60s. Very nice. Very very nice. Clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC 4CT

BAC x10ea front and back
OHC x10 IC 4ct

Seal Claps x10 IC 4ct

Cherry Pickers (the Amazon kind) x til it hurts

Cherry Pickers (the misnomer kind) x10 IC 4CT

THA-THANG:
Mosey to Litton’s for some BOMBS. Partner up. One partner runs to post office and back while the other does exercise. Flapjack til done.

  • B – Body Builder (8 count) Burpees – 50
  • O – Overhead Claps (1 count) – 100
  • M – Merkins (1 count) – 150
  • B – Big Boi Situps – 200
  • S – Squats – 250

Mosey back to AO for time

MARY:

  • Name your exercise
  • Waxjob – side situps x20 (10 each side)
  • Swanson – heaven legs (???) x20
  • Time!

COUNT-OFF & NAME-O-RAMA
Waxjob, Swanson, Squints (FNG!), The Flash, Herbie, Filter
CIRCLE OF TRUST/BOM:
2 Timothy 1:7 – For God did not give us a spirit of fear, but of power, love, and self-discipline.