Herbie – Page 49 – F3 Knoxville

Coupons with Joan Allen

July 19, 2019 Filter

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

July 15, 2019 Herbie

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

July 12, 2019 Herbie

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

July 12, 2019 A-Rod

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:

Remember

July 12, 2019 A-Rod

THE SCENE: Like being inside a mouth
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Fast-n-Easy, Switchgrass, Simmons, A-Rod preruck with sandbag up Brickyard hill.

SSH x 30 IC

ISW x 20 IC

8 Count x 10 IC

Overhead claps x 40 IC
THA-THANG:

Mosey to short hill

Heartbreak 1, 2, 3: Partner up. At bottom of hill complete with partner a total of 100 merkin, 200 BBS, 300 Squat. While one person is doing exercise other is running up hill.

Mosey back to AO

Dan Taylor: 1 squat:4 lunges length of parking lot

Bear Crawl Work: Complete 50 Mtn climbers (4 ct), 75 overhead claps (4 ct), 75 lunges. After completing each exercise bear crawl to marked location and back then begin the next exercise.

MARY:
8 count x 20 IC
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Remember what Jesus has done for you. Micah 6:8
MOLESKIN:

ANNOUNCEMENTS: