Herbie – Page 46 – F3 Knoxville

Litton BOMBS

September 6, 2019 Filter

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.

Have a Naturday (Don’t Mind if I do)

September 2, 2019 Natty

THE SCENE: Sticky, Muggy, and Warm for a beautiful Naturday
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 Good Morning Abbey’s, 11 T-Plank Arm Circles each direction IC (B), Cherry Pickers x 10 IC, Happy Jacks 5 sets IC, Tempo Squats x 10 IC
THA-THANG:
Mosey to the Rock Pile, Perform 5 Burpees then pick up a coupon

Indian Run w/ coupon to 1st TN Lot
Pick a partner and wheelbarrow the lot, then swap places & repeat
Bear Crawl the lot and return with crab walks, when complete Al Gore with coupon out in front until last HIM done
Mosey to Lifehouse lot w/ coupon and perform 20 Flutter kicks
Mosey to Norm Hill with a partner
P1 runs to top of hill and performs 3 8CT Manmakers while P2 does 100 BBS, 200 MKNS, 300 OH Press Squats w/ coupon, 400 Tricep raises with Coupon, 250 OH Arm SWING w/ Coupon while holding a squat
Run all the way back to rockpile to discard coupon
Run back to AO

MARY:
Gas Pumps x 10 IC, Flutters x 25 IC, Never Cross Dollies x 10 IC, Freddy Mercury x 20 IC.
COUNT-OFF & NAME-O-RAMA
14 HIMS, some of which chose the wrong size coupon/rock and lived to regret it
CIRCLE OF TRUST/BOM:
A little message about being true to yourself. Why would you want to be anyone else, just be a better you. You know yourself better than anyone. Pick the parts you want to change or improve and share it with those around you who you love and trust.
MOLESKIN:
Word of Advice, always watch the Q before selecting your rock size
ANNOUNCEMENTS:Get ready for Wk 1 of the Iron Pax Challenge!

Labor Day P-Exam

September 2, 2019 Filter

THE SCENE: 66 and clear skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC 4CT

BAC – x10 IC 4CT (keep arms up)

Seal Claps – x10 IC 4CT (keep arms up)

OHC – x10 IC 4CT

Cherry Pickers – x10 IC 4CT

Tempo Merkins – x10 IC

THA-THANG:
Slowsy around the park. Buddy carry 40lb sandbag along the way. Head to church lot.

P*EXAM (skipped the second E for time and let’s be serious…)

P – Prisoner Cell Merkin Burpees (PCMBs) – Burpee. 3 merkins at bottom. Knees to chest between each burpee. x10
E – Elevens – 10 merkins at the bottom. 1 squat at the top. Carry 40lb sandy at least 1 full lap during the exercise.
X – X-factor – 20x on your 6. Make an X with your body. Right hand to left foot. Left hand to right foot. Repeat.
A – ABS – American Hammers, Flutters, BBS 50/ea 2CT where necessary.
M – Merk-o-rama – PAX circle up in plank position. Each does 1 pushup around the circle. Add 1 rep each time. PAX does pushup, next PAX does same, until everyone does it. Repeat until you hit 5 reps.
Mary – name your exercise

COUNT-OFF & NAME-O-RAMA
Vertigo, Chaucer, Magic Mic, Herbie, Duggar, Filter
CIRCLE OF TRUST/BOM:
“We don’t have to be smarter than the rest; we have to be more disciplined than the rest”. Warren Buffett.

Fountain City Four Corners

August 30, 2019 Swanson

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

ssh – 20
Tempo Merkins – 10
ssh – 20
Tempo squats -10
ssh – 20
Tempo Merkins – 10
ssh – 20
Tempo squats – 10

THA-THANG:
Mosey to Jane Allen and complete one loop showing each corner exercise
Bernie Sanders up the hills
Battle buddies will go opposite direction When you pass your battle buddy = 5 burpees ea

Corner one (bottom of Jane Allen) – 20 flutter kicks

Corner two (top of Jane Allen) – 20 bbs

Corner three (top of Gresham) – sand bag toss cone to cone

Corner four (bottom of Gresham) – 15 Curls & 15 OH triceps ext. with coupon

completed 2.5 rounds

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

“Deeds will not be less valiant because they are unpraised.” – Aragorn
J.R.R. Tolkien, The Passing of the Grey Company, The Return of the King

Iron Sharpens Iron

August 24, 2019 Herbie

THE SCENE: Overcast, 71°F, Feels like 72°F, Humidity 92%, Wind 3mph from NNE
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH 20x IC
Imperial Squat Walkers 20x IC
LBAC 15x IC Forward & Reverse
Overhead Claps 20x IC
Little of this, little of that, some of these and som of those

THA-THANG:

Mosey to the back lot
Find a battle buddy
4 rounds
- 50 squats
- 40 BBS
- 30 Merkins
- 20 iron Mike’s
- 10 burpees
- Run around the parking lot
Mosey to the front
Brickyard bear crawl with battle buddy
- P1 Al Gore while P2 bear crawls to the opposite curb completes 5 merkins and returns, flap jack
11s
- Flutter kicks
- Hammers

MARY:

Box Cutters 20x IC
Boat/Canoe till time

COUNT-OFF & NAME-O-RAMA
FNG – Chuckie
CIRCLE OF TRUST/BOM:

Proverbs 27:17
As iron sharpens iron,
So a man sharpens the countenance of his friend.

As men we need to be pushed and challenged by other men. Each of us is iron, but that does not mean each of us is the same. You cannot sharpen a sword with another sword, you must sharpen a sword with a file. There are many times in our lives where we need to be the sword, being sharpened by the men around us, but we will also need to be the file to sharpen our brothers as needed. This process is not just physical, it includes mental and emotional aspects as well. At our AOs we all have different skills and abilities, we need to be willing to use those to lift up our brothers when needed, push and pull them along, and even be confrontive and abrasive as necessary to equip our brothers to be the leaders they need to be.

MOLESKIN:

As I take the AO Q over from A-Rod, I think over the past year and 8 months since I started attending F3 at the Brickyard. I am not the same man I was when I started. I am stronger physically yes, but also mentally and emotionally. I am willing to step into the hard leadership situations as a direct result of Qing a group of men in the gloom. I never thought a post on Facebook would change my life as it has, I am grateful that A-Rod took the chance to start the AO at Brickyard. He is a true HIM that has definitely impacted the men of Powell in a positive way.

ANNOUNCEMENTS:
IronPax Challenge 2019 – September workouts
Truckin to the Pound – Sept. 14