F3 Knoxville

Tag: Choir Boy

Merlot, anyone?

AO: the-farm
Q: School Zone (Michael Shope)
PAX: Aladdin, Choir Boy, Madoff (Daniel Hereford), Proton, School Zone (Michael Shope), Tank (Chris DeFranco), Unibráu (Nick Robinson), Wagon Wheel (John-Mark Chesney)
FNGs: None
COUNT: 8
WARMUP:

✅

THE THANG:

200 yd karaoke run
100 yd sprint

Kraken at the playground. 10-15-20
Swerkins
Table rows
Row-curl-ohp-tricep
Dips
Merkins
Pull ups

MARY:
ANNOUNCEMENTS:

Gro-ruck event on December 2 at asylum

COT:

Colossians 3:23-24

Tanning Bed Friday

AO: the-farm
Q: School Zone (Michael Shope)
PAX: Aladdin, Choir Boy, I-Beam, Madoff (Daniel Hereford), Proton, School Zone (Michael Shope)
FNGs: None
COUNT: 6
WARMUP:

Burpees, et al

THE THANG:

3 10 minute EMOMs with a mosey between rounds

Round 1:
10 box jumps
10 deekins
5 dank jacks

Round 2:
10 squat jumps
10 v-ups

Round 3
10 hand release merkins
10 lunges

MARY:

Plank til 6:15

ANNOUNCEMENTS:

Go ruck at asylum daybreak coming up

COT:

Everything we have is a gift… be thankful
James 1:17
1 Cor 4:7
Romans 11:36
Matt 7:9-11

Weight Wednesday

AO: the-farm
Q: Choir Boy
PAX: Choir Boy, Aladdin
FNGs: None
COUNT: 2
WARMUP: Aladdin needed to leave a few minutes early, so we did some stretching and 50 SSHs on a 4 count and got busy.

THE THANG: One person carries two 25-lbs weight plates around the loop while the other does 10 merkins.  When the merkins are done, the person runs and catches the other.  Once caught, each person takes a weight plate and does 10 curls, 10 overhead presses, 10 tricep extensions, and 10 rows.  Switch roles and repeat around the loop until the loop is completed. If the catch occurs near a bench, stop and do 25 dips.

MARY: Had time to run a lap around the loop

ANNOUNCEMENTS: No time because Aladdin had to leave.

COT: You can’t have a circle of one, so I walked another lap around the loop to fill up the last five minutes or so and prayed for the growth and success of our AO and all of the current PAX and those who have yet to find their way to the Farm.

November 2 Circuits

AO: dogpound
Q: Madoff (Daniel Hereford)
PAX: Mayberry, Ribbed, Earmuffs (Dan Studt), Choir Boy, I-Beam, Madoff (Daniel Hereford), Junk (Sam Yoakum)
FNGs: None
COUNT: 7
WARMUP:

15 SSH
10 tempo squats
10 Rockettes
5 Cherry pickers
Run across street to hockey court

THE THANG:
3 Circuits – 40 seconds work 20 seconds rest – 1 min rest between circuits

12 min – Circuit 1: Cardio
      Inch worm to Merkin
      SSH
      Burpees
      Skaters Jumps

12 min – Circuit 2: Legs and Glutes

      Squat to Alternating Side Leg Raise
      Reverse lunge
      Georgia Cheerleaders
      Gas Pumpers

12 min Circuit 3: Core Strength

      Plank with Alternating Leg Lift
      BBS
      Dead Bug
      Sweat Angels

MARY:
N/A
ANNOUNCEMENTS:
Brolympics and GoRuck Event mentioned
COT:
Discussed the role of intentional communication as a leader. Working hard to be understood and as a leader taking the hit in any conversation where you are misunderstood. Have to be willing to swallow pride or anger when we are misunderstood.

Chasing Poles and Stairs

AO: the-farm
Q: Aladdin
PAX: Aladdin, Choir Boy, Goat Dish, Mayberry
FNGs: None
COUNT: 4
WARMUP: A little of this and that

THE THANG:

Lightpoles: walk 1, jog 1, sprint 1: 5 burpees. Repeat. Half way split off to stairs and do 11’s. Big boys and dips. Complete the lightpoles then do some Mary.

MARY:
V-ups, hello dolly’s, fitter kicks: ring of fire (5)

ANNOUNCEMENTS:
COT: