F3 Knoxville

Tag: Choir Boy

Weighted Wednesday

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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

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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

Collecting Coins

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

THE THANG: Nickels, dimes, and quarters around the Big Loop – run 1 light pole and do 5 reps of the exercise, run 2 light poles and do 10 reps of the exercise, and run 5 light poles and do 25 reps of the exercise. The exercises were squats, merkins, LBCs, calf raises, and CDDs each lap. At the end of each lap, do 40 dips on the benches. We did 3 laps for a total of 120 reps of each exercise.

MARY: Flutter kicks and Peter Parkers

ANNOUNCEMENTS:

COT: When you are running low on time/energy/inspiration/motivation/etc., keep putting one foot in front of the other and keep going. Don’t stop. It will end. You will get to where you want/need to be. Have faith.