F3 Knoxville

Tag: Bartman

Q Chicken

AO: the-farm
Q: Lightweight
PAX: Bartman, Aladdin, Choir Boy, Einstein, Mahoney, Mayberry
FNGs: None
COUNT: 7
WARMUP:
We did
THE THANG:
Mosey to pavillion for DORA
100 Derkins
200 Squats
300 Dips

Mosey to lower lot
21’s Calf raises/merkins
Mosey back to AO

MARY:
Flutters and cherry pickers

ANNOUNCEMENTS:
11/16 anniversary, sign up

COT: attended the 20 year reunion for my deployment to OIF.

That one with the Dora and a CMU

AO: the-farm
Q: Lightweight
PAX: Bartman, Aladdin, Einstein, Oil Check, Pew-pew
FNGs: None
COUNT: 6
WARMUP:
We did.

THE THANG:
Dora 300/200/100
Presses, rows, Curls. – partner ran
Dora 200/150/100
Squats, BBS, Merkins – different modes of travel rifle carry, side carry, Bernie

Partner work: presses and curls- count down from 10, passing cmu to partner after each set

MARY:
Ring of fire

ANNOUNCEMENTS:
Read newsletter
COT:
Keep everyone traveling and those hurt by the storm in your prayers

All over the place

AO: the-farm
Q: Lightweight , I-Beam, Bartman, La-Z-Boy (Zac Smith)
PAX: Lightweight, La-Z-Boy (Zac Smith), I-Beam, Bartman
FNGs: None
COUNT: 4
WARMUP:
We did
THE THANG:
Mosey up causeway
11s: Rail Rows/Dips
11s: coupon Squats/Jump squats (Lunges as mode of travel)
Calf raises down the stairs
Mosey back to AO grabbed coupons:
Coupon stations
Round 1: thrusters, pizza box carry, sand bag burpees, hinges
Round 2: Curls, rows, presses, rifle carry lunges
MARY:
No time
ANNOUNCEMENTS:
Check newsletter letter
COT:
Getting back to who you are, what is confidence, con fides = with faith

Where did the rain go?

AO: the-farm
Q: Lightweight
PAX: Bartman, Einstein, Aladdin, Madoff
FNGs: None
COUNT: 5
WARMUP:
Yes we did

THE THANG:
Tabata 20/10 with varying laps in between exercises.
CMU Presses
BBS
Chest Press
Rows
Curls
Triceps extensions

MARY:
Flutters

ANNOUNCEMENTS:
Convergence..check the newsletter

COT: Find reasons to laugh

VQ by Pew Pew

AO: the-farm
Q: Pew-pew
PAX: Aladdin, Bartman, Choir Boy, Einstein, Lightweight, Oil Check
FNGs: None
COUNT: 6
WARMUP: Regular

THE THANG:
Ladders by 2 to 20, bear crawl and mosey around playground between each set, total:
110 curls
110 squat thrusters
110 box jumps
20 pull-ups
20 merkins

MARY: gas pumpers, hello dolly’s, big boy sit-ups

ANNOUNCEMENTS: 2nd F lunch today @ noon – Corner 16 restaurant

COT: We were never promised no suffering, matter of fact we are called to embrace suffering, and be thankful for the strength we gain through it. Regardless of whether we see it, the turmoil in our lives is all in His plan, and we need to have faith in Him, and be at peace, even in difficult times.