F3 Knoxville

Tag: Charger

Ultimate Frisbee

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AO: the-farm
Q: Bartman , Mayberry, Waxjob, Einstein, I-Beam, Charger, Gibbler, Monstar, Wanderer, Windex
PAX: Mayberry, Waxjob, Einstein, I-Beam, Bartman, Charger, Gibbler, Monstar, Wanderer, Windex
FNGs: None
COUNT: 10
WARMUP:

THE THANG: ultimate frisbee

MARY:

ANNOUNCEMENTS:

COT:

Ultimate OTB

AO: the-farm
Q: Lightweight
PAX: Bartman, Einstein, Pew-pew, Mayberry, Waxjob, I-Beam, Monstar, Charger, DoorKicker (Jud), Sugar Smacks
FNGs: None
COUNT: 11
WARMUP:
We did
THE THANG:
Ultimate Frisbee
1 merkin on drops, 5 squats if scored on
MARY:
Stretching

ANNOUNCEMENTS:

COT: Coffeteria

Chimney Work

AO: dogpound
Q: Lightweight
PAX: Charger, Mayberry, Madoff, Earmuffs (Dan Studt), Junk (Sam Yoakum), Snitch (Cory Beilharz )
FNGs: None
COUNT: 7
WARMUP:
They did (thanks for the assistance Madoff

THE THANG:
Ladder work out up then down, running to a corner after each round.
1 burpee
2 hr merkins
3 box Cutters
4 shoulder taps
5 star jumps
6 mountain climbers
7 Squats
8 lbcs
9 SsH
10 appolo onos
11 Merkins
12 hello dollys
MARY:
The Knoxville cherry pickers x 3

ANNOUNCEMENTS:
Check newsletter

COT: remember the reason for the season

9/11 Memorial Stair Climb

AO: the-farm
Q: Lightweight , Bartman, Einstein, Waxjob, I-Beam, Charger, Mayberry, La-Z-Boy (Zac Smith), Madoff
PAX: La-Z-Boy (Zac Smith), Bartman, I-Beam, Einstein, Charger, Madoff, Mayberry, Waxjob
FNGs: None
COUNT: 9
WARMUP:
Round Robin style warm up, a little of this and a little of that
THE THANG:
2200 Stairs

MARY:
No time
ANNOUNCEMENTS:
None
COT: Everyday men did heroic things. Keep them and their families in your thoughts and prayers this week.
We also reminisced on how united the country was on 9/12.

Tanning Bed weight workout

AO: the-farm
Q: Gibbler
PAX: Gibbler, Lightweight, Waxjob, Mayberry, @Charger
FNGs: None
COUNT: 5
WARMUP: the normal. Introduced Mayberryto the TIE fighter origins.

THE THANG: various weight bearing exercises using the tanning bed as a base. Used CMU’s to get a break with OH carries and farmer carries.

MARY: some good stretching

ANNOUNCEMENTS:

COT: we don’t control other people’s actions. We control our response. James Clear 321