F3 Knoxville

Tag: Choir Boy

Fun Farm Friday – Lightweight’s playground

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

THE THANG:
Circuit x 5:
Farmer Carry
Med. Ball Slams
Swings/rows
Battle Rope

Circuit × 2:
Overhead Carry
Wall Sit
Jump Rope
Lbc

MARY: no time

ANNOUNCEMENTS:
Haw Ridge tonight
Gte

COT: embrace the time

Fun Farm Friday – Fast and Furious

AO: the-farm
Q: Lightweight
PAX: Einstein, Madoff, Aladdin, Choir Boy
FNGs: None
COUNT: 5
WARMUP:
A little bit of this and that

THE THANG:
Mosey to the parking lot
Rounds of sprints then an exercise
Merkins
Plank
Burpees
Big Boys
Calf raises up the stairs
Dips at the little pavillion
Mosey back to the tanning bed stopping to do some Imperial walkers along the way

MARY:
Flutter kicks, boat canoe

ANNOUNCEMENTS:
Escape Haw Ridge
Smokey Convergence
GTE

COT:
Intentionally be present.

Two Tabatas in One Week

AO: the-farm
Q: Choir Boy
PAX: Choir Boy, Aladdin, Einstein, Lightweight, Trash Panda, Madoff
FNGs: None
COUNT: 6
WARMUP: Yep

THE THANG: Mosey to the big pavilion for a Tabata workout – 8 rounds of the exercise at 20 seconds on and 10 seconds off. The rounds were CDDs, lunges, leg lifts, merkins, convergence step-ups (4 rounds on one leg and switch for 4 rounds on the other leg). I may be forgetting one. We ran around the playground in between rounds. Mosey back to the AO.

MARY: 25 American hammers on a 4-ct and held plank until time (under a minute).

ANNOUNCEMENTS: Escape from Haw Ridge, GTE, Smokies convergence

COT: Enjoy the time that you have while you still have it.

5 Minutes is a Long Time

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

SSHs
Gradycorns
Rockettes
Windmills
Tie fighters
Cherry pickers

THE THANG:
Bear crawl to other side of Tanning Bed
20 LBCs
crawl bear
20 LBCs
Repeat for 5 minutes
Bernie to one side
10 Merkins
Bernie back
10 Merkins
Repeat for 5 minutes
Side shuffle to one side
10 sandbag rows
Side shuffle back
5 Burpees or 10 sandbag rows
Repeat for 5 minutes
Lunge to one side
10 Squats
Lunge back
15 CDDs
Repeat for 5 minutes
Broad jump to one side
10 V-ups
Broad jump back to other side
10 V-ups
Repeat for 5 minutes
Imperial Walkers to one side
10 chest presses with coupon
Imperial Walkers back to other side
10 wide armed merkins
Repeat for 5 minutes
MARY:
No time for Mary.

ANNOUNCEMENTS: Escape from Haw Ridge 4/5, GrowRuck 4/26-28

COT: Stay positive. Consistency can help. F3 can help! Show up!

Thank you for allowing me to lead today!