F3 Knoxville

Tag: Choir Boy

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.

Multiplication Mania

AO: the-farm
Q: Aladdin
PAX: Aladdin, Choir Boy
FNGs: None
COUNT: 2
WARMUP:
Side Staddle Hops
Cherry Pickers
Rockettes
Stretching

THE THANG:
Running lights by 10. Four exercises by 10 poles. Multiply each exercise per suicide run poles at each pole.

1st set: burpees x1
2nd set: dry docks x2
3rd set: squats x3
4th set: LBC’s x4

COT:
Patience

99 Problems and 1 Regret

AO: the-farm
Q: Choir Boy
PAX: School Zone (Michael Shope), Earmuffs (Dan Studt), Madoff (Daniel Hereford), Choir Boy
FNGs: None
COUNT: 4
WARMUP: We did a nice 10 minute warmup with stretches and the usual suspects at a good slow pace.

THE THANG: Mosey to the big pavilion via the loop. 99 dips. LBCs while waiting on the 6. Mosey around the playground and arrive at Da Club. Pick a rock. 99 curls. LBCs waiting on the 6. Earmuffs picked a manly rock and put the rest of us to shame. Mosey around the playground and arrive at the small pavilion. 99 table rows. LBCs til the 6 is up. Mosey around the playground and arrive at the rock pile near the splash pad. Pick a rock. 99 overhead presses. Earmuffs once again picked a manly rock and put the rest of us to shame. Off-road mosey back to the AO.

MARY: Merkins until time (about 30 seconds or so).

ANNOUNCEMENTS: Same stuff

COT: Find thankfulness in a significant regret. Think of a real regret that impacted you or has stuck with you over time and look for thankfulness even in that moment. Turn the regret into a blessing and be thankful. It probably won’t be easy, but that’s sort of the point.

Carry that Turkey – PM met at 9am!

AO: asylum-pm
Q: Doubtfire (Nick Bond)
PAX: Abacus, Brick, Kung Blue, Dung Beetle (Scott Kimsey), Convoy, Waxjob, Choir Boy, CRISPR, Rooney (Carl Whipple), @gridiron, @babygronk
FNGs: None
COUNT: 12
WARMUP:
SSH, tempo merkins, tempo squats, stretch
THE THANG:
Indian run with ruck with PT:
Last man did various PT and when completed had to run to the front.
Exercises at the back included:
3 burpees
5 merkins
5 squats

Stopped along the way to do moving Rocky Balboa’s, random acts of ab pain movements and a few things I forgot
MARY:
Stretching with Doubtfire
ANNOUNCEMENTS:
COT: