F3 Knoxville

Tag: Herbie

Brickyard BOMBS

THE SCENE: Partly Cloudy, 74°F, Feels like 75°F, Humidity 94%, Wind 0mph from N – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Ssh 20x IC
  • Imperial walkers 20x IC
  • Annie’s 10x Each arm forward & backward
  • Little of this/little of that

THA-THANG:

  • Mosey to the area next to the splashpad
  • Brickyard Bombs – Partner up, P1 does exercise, P2 bear crawls from fence to grass & back, flapjack
    • Burpees 50x
    • Overhead claps 100x 4ct
    • Merkins 150x
    • BBS 200x
    • Squats 250x
  • Mosey to planters
  • 11s
    • Step up
    • Dips

MARY:

  • Captain Thors 5x BBC/20x Hammers IC
  • Flutter kicks 15x IC
  • Hello Dolly 15x IC
  • Boat canoe till time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
GOOD

When things are going bad, there’s going to be some good that will come from it.
Oh, mission got cancelled? Good. We can focus on another one.
Didn’t get the new high-speed gear we wanted? Good. We can keep it simple.
Didn’t get promoted? Good. More time to get better.
Didn’t get funded? Good. We own more of the company.
Didn’t get the job you wanted? Good. Go out, gain more experience, and build a better resume.
Got injured? Good. Needed a break from training.
Got tapped out? Good. It’s better to tap out in training than to tap out on the street.
Got beat? Good. We learned.
Unexpected promblems? Good. We have the opportunity to figure out a solution.

  • Jocko Willink – Discipline Equals Freedom Field Manual

Everything that happens to you in life isn’t always good, but how we face those situations is up to us. We can dwell on them and let them eat at us, or we can say ‘Good’ and figure out how to move forward and use that experience to teach us something.

MOLESKIN:

ANNOUNCEMENTS:

Coupons with Joan Allen

THE SCENE: 72 and sweaty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC 4CT

Moroccan Night Clubs x20 IC 4CT

Cherry Pickers x10 IC 4CT

Little Bit of This, Little Bit of That
THA-THANG:
Mosey to coupon pile at the comic shop on Broadway.

Pick a coupon. Mosey to bottom of Joan Allen Rd by Broadway / Garden for some 11s.

  • 1 squat with coupon at the bottom
  • 10 overhead presses with coupon at the top

Mosey back to coupon pile for:

25 curls with coupon

15 tricep presses with coupon

Discard coupon and mosey to AO.

MARY:
Some 7s for time –

Lunges on one end and Merkins on the other. 1 & 6.

COUNT-OFF & NAME-O-RAMA
Wilson, Swanson, Herbie, Filter
CIRCLE OF TRUST/BOM:
“You have to decide that you’re going to be in control. That you are going to do what YOU want to do. Weakness doesn’t get a vote. Laziness doesn’t get a vote. Sadness doesn’t get a vote. Frustration doesn’t get a vote. Negativity doesn’t get a vote.” – Jocko Willink “On mind control”
MOLESKIN:
I’ve felt this over the past week with illness, job stuff, and otherwise. It’s up to me how to respond. I get to choose how to move forward. It’s ok to feel those things for a little bit, but it’s up to you to choose how to go ahead.

Lonely CMUs

THE SCENE: Partly Cloudy, 71°F, Feels like 73°F, Humidity 100%, Wind 0mph from NE – by Klimat.app

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Ssh 25 4ct
  • Tplank arm circles 10x
  • 20x merkins

THA-THANG:

8 rounds with CMU

  • 8 SHOULDER PRESS
  • 20 PLANK PULLS 10 per side
  • 8 SWINGS
  • 200 METER CMU carry

MARY:

  • 25 Merkins
  • 25 4ct hammers
  • 25 diamond BBS
  • 25 4ct flutter kicks

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
—
MOLESKIN:
Encourage any men you know in Fountain City and Halls to come to the Quacken.

ANNOUNCEMENTS:

Simple Not Easy

THE SCENE: Humid and Mostly Cloudy, 73°F, Feels like 75°F, Humidity 100%, Wind 0mph from SSE – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 20x IC
  • Tempo Squats 15x IC
  • Imperial Walkers 20x IC
  • LBAC 10x Forwards & Backwards IC
  • Little of This and That

THA-THANG:

  • Mosey around the park, stop at the cement pad
    • Station 1 – Cement Pad
      • 75x Mountain Climbers 4ct
      • 75x Squats
    • Mosey around to the opposite side of the park
    • Station 2 – Building driveway
      • 75x Flutter Kicks 4ct
      • 75x Overhead Claps
    • Repeat Mosey to Station 1, Exercise, Station 2, Exercise until Q calls it

MARY:

Finished off with Diamond BBS.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Hesitation is the enemy. Overcome, get moving, get after it.
MOLESKIN:

ANNOUNCEMENTS:

Overcome

THE SCENE: Sultry with a quick rain shower at start
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
T-Plank Arm Circles (10 EA ED IC)

SSH x 30 IC

Burpee x 5 OYO

Tempo Squat x 10 IC
THA-THANG:
Mosey to track

Charles Bronson: Start at goal line and complete reps of one exercise then sprint 100 yards and bear crawl 10 yards. Mosey back to start and begin next exercise.

  • 50 SSH
  • 50 merkin
  • 50 Burpee
  • 50 LBCs
  • 50 Jump Squat

Back to front of PHS

Aiken Legs: Flower boxes in front of main entrance. 2 Rounds

  • 20 squat
  • 20 box jump
  • 20 lunges (10 EL)
  • 20 split jacks (10 EL)

MARY:
2 Rds of Australian snow angels x 15 IC

Capn Thor

Flutters x 20 IC

Dolly x 20 IC

Bruce Lee x 20 IC

8 Counts x 20 IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS: