Choir Boy – Page 12 – F3 Knoxville

Fivver

April 2, 2025 BackBlasts

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

THE THANG:

2 min challenge: 10,20,30,40,50 in exercises in 2 minutes. Ladder up

Pole runs: exercise each pole then run 5 poles
5- burpees
10- jump squats
15- CDD
20- American Hammer
25- Merkins

Four sets

Repeat with new exercises

Dips

Then 2 minutes ladder down

MARY:

ANNOUNCEMENTS:

COT: where has God placed you? And are you filling your purpose in the place?

Rain day Tabata

March 31, 2025 BackBlasts

AO: the-farm
Q: Bartman
PAX: Aladdin, Choir Boy, Pew-pew
FNGs: None
COUNT: 4
WARMUP: yes

THE THANG: Tabata

MARY: more Tabata

ANNOUNCEMENTS: flag handoff on Friday

COT: 1 John 2:15 – don’t love the world, be set apart.

AO: the-farm
Q: Lightweight
PAX: Einstein, Aladdin, Choir Boy, Pew-pew, Tweet-E (Andrew of the Parrott)
FNGs: None
COUNT: 6
WARMUP:
Yes
THE THANG:
Ultimate Frisbee
Squats on drops, merkins after scores
MARY:
???? pickers
ANNOUNCEMENTS:
Haw Ridge tonight
COT:
Go where you are appreciated

Fantastic Foursome

March 26, 2025 BackBlasts

AO: the-farm
Q: Choir Boy
PAX: Lightweight, Aladdin, Einstein, Choir Boy
FNGs: None
COUNT: 4
WARMUP: Yep, and a little more/longer than usual

THE THANG: Walking lunges through the grass and Bernie up the hill to the loop around the soccer field for 5 minutes of running around the loop. Then, sprints across the soccer field and recover while walking back to the starting end. Fellowship mosey up the hill to the top of the Big Loop. 76 merkins, 76 squats, 76 mountain climbers, and a 76-second plank. Rinse and repeat for a total of 2 rounds of that circuit. Wait on Einstein to save his worm. Mosey down the hill through the grass to the other side of the Big Loop. Mosey back to the AO.

MARY: N/A

ANNOUNCEMENTS: Haw Ridge, which has turned into something on the slack channel that none of us understand or signed on for.

COT:

“Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.” – Thomas Jefferson

“Do what you can, with what you have, where you are.” – Theodore Roosevelt