F3 Knoxville

Tag: Choir Boy

Weighted Christmas

AO: asylum-daybreak
Q: Cart Girl (John Sadler) (Chatt, TN)
PAX: Matlock (Bill Maddox), Choir Boy, High Heels (Henry Ritchie), Brick, CRISPR, Steam, Qbert, Tropicana, Pac-man, Scully
FNGs: 1 Scully
COUNT: 11
WARMUP: Side Straddle Hop, Imperial Walkers, Static Squat
THE THANG: Partner workout. Everyone carried a weight- ruck, coupon, or CMU. While one partner shuffled from the playground to the pavilion (doing 5 incline merkins in the pavilion), the other partner did AMRAP exercises listed on the whiteboard. Each exercise on the whiteboard correlated to a song on the Christmas playlist. Once the song changed, we moved on to the next exercise.
ANNOUNCEMENTS: Dec. 25 OTB 0530 workout. Jan. 1 polar plunge. Jan. 20 convergence.
COT: 1) Invite ALL types of men to F3. 2) Let your speech inside F3 be encouraging and up-building to others. Speak in ways that strengthen others’ desire to be here. Aye.

Something Borrowed

AO: dogpound
Q: Madoff
PAX: Junk (Sam Yoakum), I-Beam, La-Z-Boy (Zac Smith), Google(Tim Dugas), Aladdin, Choir Boy, Madoff, Earmuffs (Dan Studt)
FNGs: None
COUNT: 8
WARMUP:
20 SSH
10 Tempo Squats
15 Rockettes
6 Burpees
10 Tempo Merkins
5 Cherry Pickers
THE THANG:
Ran to Island and completed 2 sets
20 LBCs
30 BBS
30 Sec Side Plank (each side)
Ran approx .25 mile and completed
5 Mucho Chesto
Ran to Backbone
Ladder at Backbone – 10 Pullups or Hanging Knee Raises, Run to top of hill and complete 1 Burpees. Add +1 Burpee each round
Got to 7 and ran back to AO
MARY:
20 LBCs
20 Flutter Kicks
10 Georgia Cheerleaders
10 One Leg GA Cheerleaders (5 each leg)
15 BBS
Hip stretches and some Yoga Pose Stretches
ANNOUNCEMENTS:
COT:
Shared thoughts about the Innkeeper in the Christmas Story and about how he missed an opportunity to be a larger part of the story. Encouraged all to pay attention to what’s going on, pick up our heads and hearts, and look for opportunities to serve others.

Tag Team Q

AO: the-farm
Q: Choir Boy , Aladdin
PAX: Aladdin, Choir Boy
FNGs: None
COUNT: 2
WARMUP: I took the warmup.

THE THANG: Aladdin took the first part. Run the big loop clockwise – 1 burpee at each light pole and 10 dips at each bench. That worked so well that we did some more when the Q came back to me, but this time 1 squat at each pole and add a squat for each subsequent pole until we hit a bench, where we did 10 incline or decline merkins and reset our squat reps back to 1 to build again from there. We had enough time to do a third lap – 1 imperial walker at each pole, minus the bench exercise.

MARY: LBCs x 50, flutter kicks (4 ct) x 25

ANNOUNCEMENTS: Convergence 1/20, Triple Hit Totty Q on 1/6

COT: The BOM was pretty much the mumblechatter the entire workout. Parenting is hard, and kids just don’t understand (DJ Jazzy Jeff and the Fresh Prince had it backwards).

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.