F3 Knoxville

Tag: Choir Boy

Deja Vu Kracken

AO: the-farm
Q: School Zone (Michael Shope)
PAX: Choir Boy, School Zone (Michael Shope)
FNGs: None
COUNT: 2
WARMUP:
✅
THE THANG:

10 station Kracken around the tanning bed. 10 reps of each exercise for the entire 10 stations.

Round 1 Merkins
Round 2 Squats
Round 3 BBS
Round 4 CDDs

MARY:
No time
ANNOUNCEMENTS:
Launch this Friday, Dec 15th
COT:

12th of December

AO: dogpound
Q: Madoff
PAX: Lightweight, Earmuffs (Dan Studt), Mayberry, Aladdin, Choir Boy, Madoff
FNGs: None
COUNT: 6
WARMUP:
It was cold
20 SSH
15 Rockettes
4 Cherry Pickers
25 Calf Raises
5 Burpees
10 Tempo Squats
Run to Matterhorn – Stopped for 4 Burpees + 20 Frozen Dips, 3 Burpees, 2 Burpees, 1 Burpee
THE THANG:
Hill Repeats 8x
Run Up Matterhorn (70%-80% effort) and recover walk down
DORA at the Sign
Partner Runs to pole + 12 Imperial Squat Walkers while partner does exercise at the Sign
Big T Merkins
Laying Leg Lifts
Slow Mountain Climber Holds
Curb Toe Taps
Run back to AO
MARY:
20 – Box Cutters
20 – Flutter Kicks
20 – Side Crunches (10 each side)
ANNOUNCEMENTS:
Farm launch at McFee Park 5:30am on Friday Dec 15
Winter Convergence Jan 20, 2024
COT:
Reviewed the “Dolphin and the Daffodil” from Freed to Lead. Encouraged PAX that it’s never too late to find your passion.

Modified Deck of Cards

AO: the-farm
Q: Proton
PAX: Madoff, Trash Panda, Full Tank, Aladdin, Choir Boy, Wagon Wheel (John-Mark Chesney), Proton
FNGs: None
COUNT: 7
WARMUP: Check
THE THANG: Modified deck of cards involving merkins, burpees, flutter kicks, squats, shuttle runs, and a half lap
MARY: No time
ANNOUNCEMENTS: Official launch on 12/15
COT: If God is for us, then who can be against us?

46

AO: dogpound
Q: Mayberry
PAX: Junk (Sam Yoakum), I-Beam, Goat Dish, Aladdin, Choir Boy, Madoff, La-Z-Boy (Zac Smith), Earmuffs (Dan Studt), 2 FNGs
FNGs: None
COUNT: 11
WARMUP: 46
THE THANG: 46
MARY: Ab Cycle
ANNOUNCEMENTS: starfish
COT: Love your kids, love your wife.

When Do We Breath

AO: dogpound
Q: Madoff (Daniel Hereford)
PAX: Mayberry, Junk (Sam Yoakum), Imaginary, Choir Boy, Tank (Chris DeFranco), Madoff (Daniel Hereford), Google(Tim Dugas), Headspin and Cat1
FNGs: 1 Headspin and Cat1
COUNT: 9
WARMUP:
15 SSH
15 Rockettes
5 Cherrypickers
10 Tie Fighters Forward then 10 backward
5 Burpees
Run to the Island
THE THANG:
5 Times no Rest
Plank Jacks 20 (4 count)
LBCs 20
Diamond Merkins 10
Sumo Squat 10
Burpees 5
Run .25 miles

Run to Matterhorn
Side Shuffle to Light Pole
Dead Hang for 20 secs into 20 Hanging Knee Raises
Crawl Bear from Light Pole to bottom
Rinse and Repeat for ~10min
Run back to AO
MARY:
15 Deadbugs on our own
10 American Hammers (4 count in cadence)
20 Flutter Kicks (in cadence)
5 Cherry Pickers
ANNOUNCEMENTS:
GTE Event on Saturday and Mentioned getting some PAX members together for the upcoming Convergence events
COT:
1 Corinthians 13:11 – Discussed putting away childish things in context of LOVE which is discussed throughout chapter 13. Mentioned that love is a powerful force and as men we need to recognize it in our hearts and how we put it into action in our lives.