F3 Knoxville

Tag: Bookman

Corrupting Crawdad’s Yoga Studio

AO: asylum-daybreak
Q: Bookman
PAX: CRISPR, Charmin (John Willis), Dung Beetle (Scott Kimsey), P3 (Jordan Simmons), F6, Pele (Jon Lindberg), Choir Boy, Crawdad (Robbi Dickens), Qbert, Bookman, Swimmies (Nathan Chesney), High Heels (Henry Ritchie), lebowski
FNGs: None
COUNT: 13
WARMUP:

SSHs
Gradycorns
Cherry pickers
Mosey

THE THANG:

Go up and down the ladder, Do 1st exercise then run to curb and back, !st and 2nd then run to curb and back, so on and so on
1 Burpee
2 HR Merkins
3 Box Cutters
4 Shoulder Taps (Total)
5 Imperial Walkers (2 count)
6 Side Lunge
7 Star Jacks
8 Mountain Climbers (total)
9 Squats
10 Crunches
11 SSHs (Single Count)
12 Apollo Onos
13 Merkins
14 Hello Dollys (Single Count)
15 Iron Mikes (2 count)

15 of each exercise to finish us off!

Atomic Habits by James Clear
The 3rd Law – Make It Easy
“Get your reps in”
Study of London cab drivers knowing the roads showed that the hippocampus (spatial memory) decreased when retired. Like weight training
Repeated motions decrease difficulty and become action. Active practice vs. passive learning
Put in your reps is the most critical step. Show up! Make them mean something.

MARY:
ANNOUNCEMENTS:
COT:

8 CMU stations

AO: the-equalizer
Q: Ribbed
PAX: Blindside, Stripped, Ice Cold, Madoff (Daniel Hereford), Podium, Smithers, Bookman, Ribbed, Snowbird
FNGs: None
COUNT: 9
WARMUP:
mosey to the smoke house
THE THANG:

8 stations on the tennis court everyone pick one.
Perform each exercise for 1 minute, then rest for 30 seconds before moving to the next exercise. Repeat the circuit twice.

CMU squats
CMU lunges with a twist
CMU deadlifts
CMU rows
CMU presses
American hammers
CMU thrusters
CMU swings
MARY: no time
ANNOUNCEMENTS:
brolypics nov 4

COT:
remember the golden rule, that our savoir said :

Do to others what you want them to do to you. This is the meaning of the law of Moses and the teaching of the prophets.

— Matthew 7:12

The Big O (No)

AO: the-equalizer
Q: Bookman
PAX: Snitch (Cory Beilharz ), Gobbler (Andrew Cox), Podium, Madoff (Daniel Hereford), Unibráu (Nick Robinson), Stripped, Bookman
FNGs: None
COUNT: 7
WARMUP: SSH, lap around the track to the tennis courts
THE THANG:

A couple Agassis
Mosey to splash pad parking lot
3 side shuffle suicides
3 “karaokes” suicides
Mosey around Stonehenge to pavilion
3 rounds 20 count step ups
3 rounds 29 count mountain climbers
3 rounds of Big Os or now known as Christian Brothers (should be retired)
Mosey to Flagpole
20 4-count SSHs
1 lap around the track
10 4-count American Hammers

MARY:
Baba O’Rileys (great song, awful exercise) looks it up on the Exicon

ANNOUNCEMENTS:
Brolympics, #TheBiggestLoser, praise for BMS soccer for winning District!
COT:
Work to get better everyday!!!

Another Friday

AO: the-equalizer
Q: Bookman
PAX: Stripped, Snitch (Cory Beilharz ), Swimmies (Nathan Chesney), Madoff (Daniel Hereford), mouthwash (Mike), La-Z-Boy (Zac Smith), Bookman
FNGs: None
COUNT: 7
WARMUP: SSHs, Cherry Pickers, Gradycorns, Mosey to the rock pile
THE THANG:
DORA with a twist
100 OH Presses
150 Chest Presses
200 Bent Over Rows
250 Squats
300 LBCs
80 Burpees
11’s with Curls and Pull ups
Partner runs up to bath house and does 5 pull ups before headed back
MARY: some core work to finish it up
ANNOUNCEMENTS: Brolympics. Forg3 was awesome
COT: Forgot to copy the word from a book, but make sure your 2F is impactful, not just for fun. Choose those friends wisely, be honest, and show compassion