F3 Knoxville

Tag: Choir Boy

Lightpole laps

AO: the-farm
Q: School Zone (Michael Shope)
PAX: Bookman, Choir Boy, Google(Tim Dugas), Sharpie, School Zone (Michael Shope)
FNGs: None
COUNT: 5
WARMUP:
✅
THE THANG:
Exercises at each of the 40 light poles. Mosey from pole to pole. Additional exercises at each park bench.

Lap one:
Alternating 10 merkins and 10 squats
Dips at the benches
Lap two:
Alternating 10 mountain climbers and 10 calf raises

MARY:

Boat/canoe

ANNOUNCEMENTS:

Several events upcoming

COT:

Enjoy the day tomorrow, and be thankful even if it’s not easy

Corrupting Crawdad’s Yoga Studio

AO: asylum-daybreak
Q: Bookman
PAX: CRISPR, Charmin (John Willis), Dung Beetle (Scott Kimsey), P3 (Jordan Simmons), F6, Pele (Jon Lindberg), Choir Boy, Crawdad (Robbi Dickens), Qbert, Bookman, Swimmies (Nathan Chesney), High Heels (Henry Ritchie), lebowski
FNGs: None
COUNT: 13
WARMUP:

SSHs
Gradycorns
Cherry pickers
Mosey

THE THANG:

Go up and down the ladder, Do 1st exercise then run to curb and back, !st and 2nd then run to curb and back, so on and so on
1 Burpee
2 HR Merkins
3 Box Cutters
4 Shoulder Taps (Total)
5 Imperial Walkers (2 count)
6 Side Lunge
7 Star Jacks
8 Mountain Climbers (total)
9 Squats
10 Crunches
11 SSHs (Single Count)
12 Apollo Onos
13 Merkins
14 Hello Dollys (Single Count)
15 Iron Mikes (2 count)

15 of each exercise to finish us off!

Atomic Habits by James Clear
The 3rd Law – Make It Easy
“Get your reps in”
Study of London cab drivers knowing the roads showed that the hippocampus (spatial memory) decreased when retired. Like weight training
Repeated motions decrease difficulty and become action. Active practice vs. passive learning
Put in your reps is the most critical step. Show up! Make them mean something.

MARY:
ANNOUNCEMENTS:
COT:

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.