F3 Knoxville

Tag: Herbie

1/3/2023 – Brickyard Beatdown

THE SCENE: wet & unseasonably warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Tempo Squats, Temp Merkins, OH & Front Claps
THA-THANG:
Mosey

12 ManMakers
AMRAP while partner runs, then switch, then next exercise.
BBS
Mountain Climbers
SSH
Bobby Hurley’s
10 ManMakers
Field
Go from end to end and do the exercise, dropping 10yrd or space each time
Method of travel – Side Shuffle                                                                                      Exercise – Plank Jack

8 ManMakers
Intervals Runs – here to there 60% 80% 90-100%
6 ManMakers
MARY:
JLOs , Froggers
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
[Matt 28:19] Go therefore and make disciples of all nations, baptizing them in the name of the Father and of the Son and of the Holy Spirit. We need to be the initiators. Jesus doesn’t say to be ready and wait.. he says “GO”. God has placed us in unique context with unique gifts – where do we need to take the first step, at work? in our families? Initiating and being intentional go together and is very relevant to the new year goal setting I hope we are all doing now.
MOLESKIN:
I’ve found that my problem isn’t making goals, it’s keeping track of them. So I use a loose piece of paper to write them on and I move it through my planner as a bookmark so I’m always reflecting on where I’m at.
ANNOUNCEMENTS:

EMOM’s my favorite!

THE SCENE: 22 and crispy
F3 WELCOME & DISCLAIMER Coulda done better, in retrospect
WARM-O-RAMA:

  • 20 SSH
  • Hamstring stretch
  • Quad Stretch
  • Michael Phelps
  • Lil Bit O’ This
  • Lil Bit O’ That

Parking lot work

Mosey from side of parking lot to middle, back, then to far side (let’s not call it a suicide)

Same thing with duckwalk, b/c it is the Quacken

THA-THANG:
Took a coupon to Friday Morning Lights, a parking lot favorite of mine

  •  20 rounds of EMOM, varying exercises and rep counts. Exercises included :
    • 25 curls
    • 20 OH press
    • 30 SSH IC
    • Bear crawl up parking lot
    • Burpee Broad jump up parking lot
    • 50 air presses
    • 20 seal claps IC
    • 15 butt-release squats
    • 5 burpees
    • 20 merkins
    • Q delegated a few rounds to PAX to call out

Circle of Pain, 5 rounds ea.

  • Merkins
  • Monkey Humpers aka Howlin’ Monkeys

MARY:
Pretzels, penguins, v-ups, and stargazers

COUNT-OFF & NAME-O-RAMA
4 PAX including FNG Z-Pak! PBR joined us downrange from F3 Spring Hill

Herbie, PBR, Z-Pak, FixerUpper

CIRCLE OF TRUST/BOM:
Isaiah 9:6

…And he will be called Wonderful Counselor…

Jesus has the best advice and deepest understanding of any situation. He is able to counsel wisely and wonderfully. I’ve been trying to take situations to Him the past week to seek His counsel.

Also, an old hymn reminds me of this gift :

1 What a friend we have in Jesus, all our sins and griefs to bear!
What a privilege to carry everything to God in prayer!
O what peace we often forfeit, O what needless pain we bear,
all because we do not carry everything to God in prayer!

2 Have we trials and temptations? Is there trouble anywhere?
We should never be discouraged; take it to the Lord in prayer!
Can we find a friend so faithful who will all our sorrows share?
Jesus knows our every weakness; take it to the Lord in prayer!

3 Are we weak and heavy laden, cumbered with a load of care?
Precious Savior, still our refuge, take it to the Lord in prayer!
Do your friends despise, forsake you? Take it to the Lord in prayer!
In his arms he’ll take and shield you; you will find a solace there.

MOLESKIN:

Prayers for Herbie’s M and 2.0, PBR’s difficult situation, F3 Spring Hill to continue to Accelerate

Also, we enjoyed an on-site coffeeteria and some bonus 2nd F

ANNOUNCEMENTS:
QSignup app on Slack

Cold times with a buddy

THE SCENE: Clear cold 26 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25 IC, Seal Claps, Morroccan Night clubs, OH Press, Chinooks (B), OH Claps, Cherry Pickers, Toy Soldiers
THA-THANG:
Pick a partner stations:

  • Kettle Swings x 30, Grave Diggers x 15 (B) w/ CMU
  • IMP SQT Walkers )IC) x 20. SQT JMPS x 30
  • SHLDR Taps x 50, T Plank Arm Circles x 25 (B)
  • Hand Rel MKNS x 40, SSH x 100
  • Bear Crawl followed by 1 Bobby Herley x 10, Crawl Bear w/ 10 Apollo Onos x 5
  • Crab walk ramp then 50 BBS, Broad JMP ramp then 100 LBC
  • 50 single leg calf raises (B), 50 Mtn Climbers IC
  • Long Lap each round
  • Planters  Derkins x 40, Split Lunges x 20 (B)
  • Planters:  Box Jumps x 30, Side Steps x 20 (B)
  • Planters:  Dips x 50, Incline MkNS x 40

MARY:
No time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Hot to Trok 5K or 10K Turkey Creek Team F3 Studs on TG

AMRAP, Run & Speedy Finish

THE SCENE: Gloomy of course
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:

Side Straddle Hops Temp Squats
Cherry Pickers Claps: OH, Front
Arm Circles Mosey

THA-THANG:

AMRAP while partner runs, then switch, then next exercise. X 3 rounds
BBS
SSH
Mountain Climbers
Bobby Hurley’s

4X400 W/ 200 recovery
Waiting on 6:
JLOs Shoulder taps
LBC OH Claps

MARY:
No time
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
A point form Jordan Peterson’s book “12 rules for life” Rule #2 Treat yourself like you’re someone you’re responsible for helping. Coach yourself. When we are the best version of ourselves we are more suitable to help/ lead others.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
IronPax challenge starts at Brickyard on Thursday.

CMUs @ #Brickyard

THE SCENE: Gloom
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:
the norm, nothing special
THA-THANG:
Series W/ CMU – did 5 rounds
20 Grave Diggers
10 lunges out
Bear crawl back
run a lap
DORA
Alternate Farmer Carry and Exercises:
100 BBS
200 Mountain Climbers
300 CMU Presses

MARY:
CMU side bends , CMU flutter kicks , Manmaker Merkins
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
book plug for Extreme Ownership by Jocko – take responsibility and take control. Reminding us that Jesus takes responsibility for our mess and leaves us an example.
MOLESKIN:
none
ANNOUNCEMENTS: