Herbie – Page 58 – F3 Knoxville

Watch out for the duck droppings

January 18, 2019 Filter

THE SCENE: Mid 40s, Cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH – x25 4CT IC
Cherry Pickers – x15 IC
Baby Arm Circles – x15 IC 4CT
LBC – x15 OYO

Plank Holds
THA-THANG:
Mosey to the Duck Pond. 4 Stations around the loop.

Dead Bugs 10x 4CT
Diamond Merkins 10x
Flutter Kicks 10x 4CT
HR Merkins 10x

Repeat loop 3x

Mosey to Gresham Middle parking lot. Sets of 75. Run to end of parking lot and back every 25 reps for each exercise / set.

American Hammers x75 4CT
Imperial Walkers x75 4CT
Edward Scissorlegs x75 2CT

Plank.

Mosey back to AO.
MARY:
Out of time!
COUNT-OFF & NAME-O-RAMA
Frasier, Herbie, FNG Clinger, Filter
CIRCLE OF TRUST/BOM:
Welcome Clinger!!!
MOLESKIN:
Discussed the Stockdale Paradox from Good to Great. “Retain faith that you will prevail in the end, regardless of the difficulties. AND at the same time – Confront the most brutal facts of your current reality, whatever they might be.” – Push on. Don’t lose hope. But don’t ignore what is right in front of you.

PRO TIP – If it’s wet, it’s hard to see the duck droppings around the Duck Pond. And the wetness makes it way easier for them to get on your clothes.
ANNOUNCEMENTS:
None.

Tour de Fountain City Park

January 11, 2019 Filter

THE SCENE: 24 degrees and calm in Fountain City Park.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH 25 ct

Baby Arm Circles (up and down) 13 ct ea

Cherry Pickers 15 ct

Merkins 6 IC 4 ct

THA-THANG:
Indian run from AO to the Duck Pond. Loop around once and back to AO.

6 Stations around Fountain City Park. 3 PAX go clockwise going up the numbered stations and 3 PAX go counter clockwise around the loop going down the numbered stations.

3 laps total around the loop increasing reps by 5 each time: 15, 20, 25.

Merkins (15, 20, 25)
BBS (15, 20, 25)
Diamond Merkins (15, 20, 25)
American Hammers (15, 20, 25)
Squats (15, 20, 25)
Burpees (10, 10, 10)

Plank when done.

MARY:
1/11 celebration!

Middle of the park: big tree and little tree are the stations. Reverse numbers til done like 11s.

Big tree: 1 BBS

Little tree: 11 merkins

*ran out of time about halfway through.

COUNT-OFF & NAME-O-RAMA
6 HIMs present: Wilson, Vertigo, Duggar, Casper, Herbie, Filter on Q.
CIRCLE OF TRUST/BOM:

MOLESKIN:
Don’t be afraid to look at the squiggly things under the rock. You can pick up the rock and put it back down saying, “I don’t need to deal with that” and ignore the squiggly things, or you can pick up the rock, look at the squiggly things and deal with them.
ANNOUNCEMENTS:
none.

The Warm Up

January 10, 2019 A-Rod

THE SCENE: 34 Windy and Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Seven weirdos for pre-ruck.

Imperial Squat Walker x 10 IC

SSH x 30 IC

Tempo Squat x 10 IC

8 Count Body Builder x 10 IC
THA-THANG:
Mosey to back lot

Uptown 50: 10 burpee at each end/cone. Move from cone one to cone two by method indicated. Grab a battle buddy!

Cone 1:

Burpee Broad Jump
Racoon Crawl
Alligator Crawl
Wheel barrow (P1)
Sprint

Cone 2:

Crab walk
Inch worm
Wheel barrow (P2)
NUR
Bear Crawl

Mosey to Start

Super 21: Increase merkin/bbs (1 merk/1 bbs, 2 merk/2 bbs, etc) by one each time through. After each numerical set do 21 of indicated exercise then continue with merkin/bbs.

Reps 1-10 merkin/bbs then 21 monkey humpers
Reps 11-15 merkin/bbs then 21 mountain climbers (4 ct)

MARY:
8 Count Body Builders x 10 IC

8 Count Body Builders x 5 IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Spent a week at Disney. Pure Magic. During our days there I held my sons hand a lot and even though I was holding his hand and leading him through crowds, he would still get off track or sideways due to the many distractions around. It occurred to me that we all do this as adults too. If we have asked God to lead us we cannot just say “you got this, right?” and wander off. We need to hold onto Him and keep our eyes and attention on Him so we do not get sideways or separated.
MOLESKIN:

ANNOUNCEMENTS:

Ruck friendly workout, not so much?!!?

January 8, 2019 FastandEasy

THE SCENE: dang near 60 degrees!!!!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA

over head claps 30

merkins 10

Baby arms circles 10

squats 10

imperial walkers 10

THA-THANG:
Split into 2 groups 4×4

1-10 burpees swap stations

change the oil ( run the lot )

1-10 merkins swap stations

change the premium oil ( add the driveway )

1-5 burpees and merkins swap stations

change the oil in a semi ( run the entire lot up on the greenway, and the small inside lot )

10-10 squats swap stations

change the oil ( reverse osmosis truck oil)

flower boxes,

step ups 20

lunges 20

MARY:
Flutter kicks, hello dolly, box cutter, Bruce lee
COUNT-OFF & NAME-O-RAMA
9!strong
CIRCLE OF TRUST/BOM:
Patience, have some, find some, use some!!
MOLESKIN:
Keeping Chaucer and Quamires mom in our prayers

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Slightly damp starfish

January 3, 2019 Herbie

THE SCENE: 48^o and rainy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x30 IC
Tempo Squat x10 IC
LBAC X10 Forward & Back
Overhead Claps X15 IC
Little of this, little of that

THA-THANG:

Mosey to under the overhang of the school

Ciabatta
- 20 sec Merkin, 10 sec rest
- 20 sec BBS, 10 sec rest
- 20 sec Squat, 30 sec rest
- Repeat 3x
Starfish – Visual for the description below
- Partner up, P1 will do exercise 1 for reps and flip flop with P2 at points until points are completed
- Center Exercises (with Coupons) – Complete 1 set and flip flop with partner, rotate through exercises on return trips
  - 25x Curls
  - 25x Overhead Press
  - 25x Tricep Extensions
- Starfish Point Exercises
  - 100 Burpees
  - 200 Merkins
  - 300 Flutter Kicks (single count)
  - 400 Mountain Climbers (single count)
  - 500 Shoulder Taps (single count)
Elevens at the planters
- Step-ups (must do both legs to count 1)
- Lunges (must do both legs to count 1)

MARY:
Ran out of time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Prayer should be our first response – not our last resort. – One Word that will change your life book

Instead of reacting to situations in our lives we need to get more intentional with our prayer life and our walk with God. Instead of going to Him only when we need something, we need to spend time with Him before the problems arise. This applies to all aspects of our lives, we need to stop reacting and start acting. Intentionally stepping up and out in faith.

MOLESKIN:
We still only have 3 members for Hardship Hill on the Brickyard team. Let’s step out of our comfort zones and do something crazy and stupid.

ANNOUNCEMENTS:
Some 2F style outings are being planned for the Brickyard crew. After A-Rod gets back from vacation, we will get some dates on the calendar.