F3 Knoxville

Tag: Bartman

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

Playing Around

AO: the-farm
Q: Choir Boy
PAX: Aladdin, Choir Boy, Bartman, Einstein
FNGs: None
COUNT: 4
WARMUP: Yep

THE THANG: Mosey to far corner sidewalk behind the basketball courts. Run from there to the rock pile near the splash pad in a straight(ish) line completing 100 merkins along the way (dealer’s choice as to when and how many each time).

11s on the playground – swirkins (swing merkins with a crunch) on one end, climb up the wall on the slides, run down and across the playground equipment to the rock pile for curls, run the playground equipment on the way back and use the slide to get down

EMOM at the small pavilion – 20 dips and 10 jump ups/step ups each round for 8 rounds

Mosey back to the AO

MARY: No time

ANNOUNCEMENTS: F3 Uncovered

COT: Worrying about tomorrow does not take away tomorrow’s problems, but it takes away today’s peace.

The Challenge

AO: the-farm
Q: Aladdin
PAX: Aladdin, Choir Boy, Einstein, Lightweight, Bartman
FNGs: None
COUNT: 5
WARMUP:
Run a Lap
SSH
Windmills

THE THANG:
10 min challenge
11’s – Merkins and CDD
7’s- Burpees and V-ups
7’s- American Hammer with Bear Crawl

MARY:
Ring of fire

ANNOUNCEMENTS:

COT:
Take advantage of opportunities with our kids.

Fun Farm Friday – Heavy circuit

AO: the-farm
Q: Lightweight
PAX: Bartman, Choir Boy, Einstein
FNGs: None
COUNT: 4
WARMUP:
Ssh, windmills, tempo squats, tie fighters

THE THANG:
Circuit 40/20
Ruck Squat
Battle Rope
Curls
Med ball Slams
Kettlebell Swings
Jump Rope
Cmu rifle carry

Run a lap
Rinse and repeat

MARY: no time

ANNOUNCEMENTS: F3 in the nude is sometime. Blue Grass PM OTB next wednesday

COT: check in on the ones you care about