F3 Knoxville

Tag: Bartman

Evolution and recess

AO: the-farm
Q: Lightweight
PAX: Einstein, Aladdin, Choir Boy, Bartman
FNGs: None
COUNT: 5
WARMUP:
Warmed up

THE THANG:
Lap around the big loop
25 rail roads
50 calf raises
25 incline merkins
25 bench Dips
10 box jumps

Mosey to the Basketball court
Evolution of man
2 on 2 ultimate frisbee

MARY:
No time

ANNOUNCEMENTS:
13th fo Uncovered

COT: freedom

An American Mile

AO: dogpound
Q: Lightweight
PAX: Bartman, Ribbed, Madoff, Earmuffs (Dan Studt), Dart Gun, Waxjob
FNGs: None
COUNT: 7
WARMUP: standard warm up things

THE THANG:
1776 yards
Mosey 3 laps around the trail of tears with 4 stop s each lap
25 Curl, press. extensions (w/coupon)
25 merkins
25 squats
25 american hammers

20 x rows
Lunges to finish the distance

30 x calf raises, 20 x rocky balboa (r&r x2)

MARY:
Merkin ring of fire
Flutter kicks with coupon
Boat canoe

ANNOUNCEMENTS:
9am Asylum 4th of July work out today
UnCOVEred 13th

COT: Happy Birthday America. Our freedom is endowed through our creator.

Who’s the boss?

AO: the-farm
Q: Lightweight , Bartman, Einstein, Earmuffs (Dan Studt), Waxjob
PAX: Lightweight, Earmuffs (Dan Studt), Einstein, Bartman, Waxjob
FNGs: None
COUNT: 5
WARMUP:
We did

THE THANG:
Rotating Q
11s of merkins and box jumps
Rail rows on the causeway
Calf extensions up the stairs, bearcrawl down the hill x3
Bernie up the hill with ab work up top
Grabbed a coupon for Curls, squat, and press through the parking lot.
Lunged back to the pile to drop our rocks
Dips and up and over merkins at the lower lot.
We then took a minute to hop over the curb.
Acceleration drills from goal to goal on the soccer field x2

MARY: 6’s

ANNOUNCEMENTS: UnCovered

COT: Lessons from the book of Kings and Josephat. Be wary of what you accept or condone.

Fun Farm Friday- Cashless

AO: the-farm
Q: Lightweight
PAX: Choir Boy, Bartman, Bunches, B’Gosh
FNGs: None
COUNT: 5
WARMUP:
We warmed up, slow steady exercises and some stretches

THE THANG:
First to $1,000 wins

Pick your payment, like a choose your own adventure of pain.

1 lap $20
20 Merkins – $25
20 BBS – $25
20 Squats – $25
15 Burpees – $40
15 box jumps $35
20 Lunges- $25
30 calf raises – $15

Bonus:
50 Dips – $50

MARY: no time

ANNOUNCEMENTS: uncovered

COT: A couple observations we are resilient and be mindful at what you are filling you time with.

Thunderdome Circuit

AO: dogpound
Q: Lightweight
PAX: Bartman, Bunches, Earmuffs (Dan Studt), Windex
FNGs: None
COUNT: 5
WARMUP: Motivators, squats, arm circles, Abe vigodas

THE THANG:
Circuit 40/20 with a lap after all stations:
Battle Rope
Med ball slam
Overhead press
KB Swings
Curls
Jump Rope
Squats

MARY:
V-ups
Flutter kicks
Boat Canoe

ANNOUNCEMENTS: UnCOVEred

COT: open your hearts