F3 Knoxville

Tag: Herbie

Super 21

THE SCENE: Don’t remember, Forgot to Post, too long ago. It was dark, I know that.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, BAC, Tempo Squats, Tempo Merkins, Smurf Jacks
THA-THANG:
Super 21 – Look it up, its the site – we did it with Merkins and BBS. We did 21 Squats at #1-10, 21 Man Climbers at #11-16, and American Hammers at #17-21.

AND THEN…

We did partner sets of 100 of Merkins, LBC, and Squats

MARY:
Flutter Kicks

Mogadishu Mile

THE SCENE: Partly Cloudy, 63°F, Feels like 63°F, Humidity 62%, Wind 2mph from NNW
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 19x SSH IC
  • 19x LBAC Forward & Backwards IC
  • 19x Squats
  • Little of This, Little of That

THA-THANG:

Mogadishu Mile
4 rounds
19 CMU swings
19 CMU squats
19 CMU push-ups (one hand on CMU)
400 meter CMU carry

Always keep a hand on CMU, if you remove your hand from the CMU restart the round.

Descending bear crawls (start at 13 push-ups and reduce by one on each curb)

Elevens – flutter kicks to hammers to completion

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

The symbolism of the “Mogadishu Mile”
  • You cover a total distance of one mile. Even though the soldiers actually walked between 2.5 and 3 miles depending on their starting point, it has become known as a “mile”. You carry your CMU during the run to symbolize the gear the soldiers carried.
  • 19 reps – one honoring each soldier of Task Force Ranger killed during the battle and the day after.
  • CMU Swings – as the soldiers held up their rifles the entire time
  • CMU Squats – as they sought cover behind anything available
  • CMU Push-ups – as they fell to the ground and had to get back up
  • Don’t let the CMU go – symbolic for the dedication the soldiers showed towards their creed to ‘not leave a man behind
On October 3rd, 1993, members of the 3rd Battalion, 75th Ranger Regiment and 1st SFOD-D (Delta Force), supported by pilots from the 160th Aviation Regiment (Nightstalkers) and other SF units, went into the city of Mogadishu, Somalia to execute Operation ‘Gothic Serpent’, an attempt to apprehend key players in Mohammed Farrah Aidid’s dictatorship. While the initial mission went smoothly, things took a turn for the worse when two aircraft were shot down, forever coining the phrase ‘Blackhawk Down’. Determined to not leave a man behind, and also facing the task of securing the crash sites, Rangers and Deltas, scattered at several locations throughout the city, under heavy fire, most of them wounded, and low on supplies held their positions until the morning hours of October 4th.
As help from the 10th Mountain Division finally arrived, the armored vehicles could not accommodate all of the soldiers. At this point, some of them began their exit to a rally point on foot, under heavy fire, dehydrated and sleep deprived, all of them wounded in one way or another. This has become known as the “Mogadishu Mile”.

As men we don’t always rely on our brothers we have a need. We try to do things on our own. These men show us that when we let our brothers have our backs we can accomplish many things.

MOLESKIN:

ANNOUNCEMENTS:
Second Harvest Food Collection – Fia and F3
Brolympics II – Nov 9

Prepping for a Murph

THE SCENE: Clear, 69°F, Feels like 69°F, Humidity 84%, Wind 1mph from NW
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 30x SSH IC
  • 15x LBAC IC Forward and Reverse
  • 10x Cherry Pickers IC
  • Little of this & little of that

THA-THANG:

  • 4 rounds
  • 2 mins per set
    • 1 Pull-ups, 2 Merkins, 3 Squats
    • 2 Pull-ups, 4 Merkins, 6 Squats
    • 3 Pull-ups, 6 Merkins, 9 Squats
    • 4 Pull-ups, 8 Merkins, 12 Squats

MARY:

  • Flutter kicks til time

COUNT-OFF & NAME-O-RAMA
FNG Toucan, Filter
CIRCLE OF TRUST/BOM:

From the movie ‘The Secret Life of Walter Mitty’.
Walter is an example of a Sad Clown. He spends his time lost in the daydreams of what he could do. Life throws a curveball at him and he takes the opportunity to step up and accelerate. At the end of the movie, he meets a photographer that he has worked with all his career but never actually met. At this point the photographer is trying to capture an image of an elusive snow leopard, called a ghost leopard. The leopard finally appears and he lets Walter view it through the camera, he then makes a choice to not capture the moment, but experience it.

Too many times in our lives we try to control the moments in our lives instead of actively experiencing them. We need to take the time to experience life.

MOLESKIN:

ANNOUNCEMENTS:
Second Harvest Food drive – Fia & F3
Brolympics Nov 9

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