F3 Knoxville

Tag: Choir Boy

CMU Day

AO: the-farm
Q: Einstein
PAX: Mayberry, Bartman, Choir Boy, Lightweight, Pew-pew
FNGs: None
COUNT: 6
WARMUP:
SSH, LBAC, Grady Corn, Tempo Squats, Tempo Merkins, Downward Dog, Cobra, Lunge Stretch

THE THANG:
25 ct Coupon Press, 50 yd Super Mario x4
25 ct Coupon Curl, 25 yd bunny hop x4
25 ct Squat to the Coupon 25 yd shuffle x4
25 ct Coupon Flutter Kicks 25 yd shuffle x4
25 ct Coupon American Hammer, 25 yd run x4
5 ct Blockee 10 ct Coupon Lunge x3

MARY:
25 ct Suitcase

ANNOUNCEMENTS:
Hardship Hill

COT:
You die and go to heaven. God asks you what have you done to deserve heaven. What is your answer?

Weighted Wednesday

AO: the-farm
Q: Bartman
PAX: Lightweight, Choir Boy, Aladdin
FNGs: None
COUNT: 4
WARMUP: stretch, tempo squats. Imperial walkers

THE THANG:

Weight vest work:

Ruck 1st half of loop. 3 merkins & 5 squats at each pole. Switched to 3 CDD & 5 imperial walkers.

Causeway – 20 easy ups on way down. Bernie back up. Repeat 20 easy ups going back down.

Parking blocks – 1,2,3 merkin ladder to end of blocks

Stairs – 20 calf raises at each set

Pavilion – 10 step ups & 10 dips x 3 sets

Stairs – more calf raises

Ruck back to AO.

MARY:
Flutter kicks, American hammers, heel taps.

ANNOUNCEMENTS:

COT:

Jesus’ last instruction before his ascension was to go and make disciples. Make sure you are living in a way that represents Jesus well, that you are speaking truth, and that you are modeling him. Others are watching you. Your actions can point others toward Jesus or away from him.

Kraken to Wallball

AO: the-farm
Q: Choir Boy
PAX: Bartman, Aladdin, Einstein, Choir Boy
FNGs: None
COUNT: 4
WARMUP: Usual, plus we had to wait on Einstein to tie his shoes

THE THANG: Kraken around the basketball court – 6 stations – 10 burpees, 20 lunges, 30 CDDs, 40 LBCs, 50 merkins, and 60 squats. We were supposed to reverse the Kraken, but the rain set in, so we called an audible to wallball under the Tanning Bed for the last 15 minutes or so – burpees for each point given up and squats for each point scored.

MARY: Flutter kicks x 50 (4 ct)

ANNOUNCEMENTS: Hardship Hill

COT: The key is not to learn how to avoid sin but to love God so much that you don’t want to sin and don’t even think about it.

Foggy Bottom Boys

AO: the-farm
Q: Choir Boy
PAX: Einstein, Choir Boy, Lightweight, Bartman, Aladdin
FNGs: None
COUNT: 5
WARMUP: We were weighted up, so we stretched and kept it simple.

THE THANG: Ruck half way around the Big Loop to the large pavilion for a circuit: 60-second plank, 50 step-ups (total), 40 dips, 30 merkins, 20 jump squats, 10 rail rows, and 5 burpees. We did three rounds. Ruck around the other half of the Big Loop back to the AO while we watched a big flatbed truck back into the park in between our cars.

MARY: Rucked around the Tanning Bed until time (about 1 minute)

ANNOUNCEMENTS:

COT: Shared about the time that I had a flat tire at the Equalizer. After the prayer, and without being asked, everyone pitched in and helped (although it was mainly Stripped and his pit crew expertise and equipment). The tire was changed in no time. No one left me behind to change the tire in the dark by myself. True HIMs indeed and in action, not just words and empty “ayes!”

Farm Full Body Day

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

THE THANG:
Ladder track: 5-10-15-20
Curl/Press/Tri
Curb walking merkins
Calf Raises
Dips
Step-ups
Rail rows
American Hammers
LBC

MARY:
Flutter kicks
Merkins

ANNOUNCEMENTS:

COT:
Jesus is Risen