F3 Knoxville

Tag: Choir Boy

Follow that frisbee

AO: the-farm
Q: Lightweight
PAX: Aladdin, Choir Boy, Bartman, Madoff
FNGs: None
COUNT: 5
WARMUP:
Very special WARMUP

THE THANG:
Mosey to the causeway rail rows 25, 20, 15
15 Dips and 10 decline merkins at the large pavillion x 2
20 incline merkins
Mosey to the parking lot.
After buy-in (3 wmd merkins) pax rolls exercise dice and throws frisbee to see how many reps. Mosey to far cone and back to frisbee for exercise.
Round two we did 2 exercises per throw
Exercises:
Burpees
Crunches
Squats
Lunges
Ssh

MARY:
No time

ANNOUNCEMENTS:
Dad camp this weekend
Check out the q sources ao on Sunday mornings at 0600.

COT:
Everyone makes mistakes, turn them in to opportunities to learn

Farming with a blue falcon

AO: the-farm
Q: Lightweight
PAX: Aladdin, Choir Boy
FNGs: None
COUNT: 3
WARMUP:
We warmed up and added some stretching
THE THANG:
Mosey around Bb court.
Run to the Tanning bed and grab a workout to place at a cone.
Suicide lanes with exercises at each cone (4)
Pax builds the adventure. Each Pax goes through all three lanes then grabs new exercises. Some variation of the following:
Merkins
Werkins
💎 merkins
WMD
Burpees
Inch worm merkins
Bbs
Ssh
Iron Mikes
Freddy mercury’s
Mountain climbers
Squats

MARY:
American hammers
Lbc’s
V-ups
ANNOUNCEMENTS:
Dad camp
COT:
A reflection of what we bring into our life and what our family sees.

Battle buddy runs

AO: the-farm
Q: Aladdin
PAX: Aladdin, Bartman, Choir Boy, B’Gosh, Lightweight
FNGs: None
COUNT: 5
WARMUP: Yes

THE THANG: Battle buddy runs with exercises to advance.

MARY:

ANNOUNCEMENTS:

COT:

Backup plan

AO: the-farm
Q: Bartman , Choir Boy
PAX: Aladdin, Bunches, Choir Boy, Lightweight
FNGs: None
COUNT: 5
WARMUP: yes

THE THANG: 4 corners, reps with rocks, hill sprints.

MARY: yes

ANNOUNCEMENTS: none

COT: Best plans often fail…have a backup plan.

You’ve Got to Know When to Roll Them . . .

AO: the-farm
Q: Choir Boy
PAX: Aladdin, Choir Boy
FNGs: None
COUNT: 2
WARMUP: Yes

THE THANG: Roll the workout die at each light pole around the Big Loop and do the exercise. We bear-crawled between some of the poles and lunged between some, but we mainly fellowship-moseyed between them. We made it through 25 poles before having to mosey back to the AO due to time. We did a lot of lunges, merkins, burpees, and mountain climbers.

MARY: An extra roll of the die led to some more mountain climbers, and we did 50 dips to make up for the fact that we never landed on dips during any of the rolls.

ANNOUNCEMENTS: Uncovered

COT: We just prayed it out.