F3 Knoxville

Tag: Choir Boy

Slammo Whammo

AO: the-farm
Q: Lightweight
PAX: Bartman, Einstein, Choir Boy, Aladdin
FNGs: None
COUNT: 5
WARMUP:
Yep
THE THANG:
Instead of our usual circuits, a Slammo set lay waiting, promising a change of pace. What unfolded, however, was a masterclass in collective sporting ineptitude. Throws sailed wide, taps landed short, and powerful swings missed entirely.
Competition gave way to a shared, unspoken goal: simply hit the net.

We made it 16.

We did burpees, at first for each miss, after 40 – 50 reps we switched to merkins, 3 each time the ball hit the ground.

MARY:
ROF curls
ANNOUNCEMENTS:
Hardship Hill
COT:
A bit of venting.

Double it

AO: the-farm
Q: Einstein
PAX: Bartman, Choir Boy
FNGs: None
COUNT: 3
WARMUP:
The usual

THE THANG:
We hit up seven stops along a loop, with a different exercise at each. Each loop we doubled the reps. We started at 1 and came up two stops short of completing the round of 32.

Did rail Rows at the rail
Suitcase at the roundabout
Up over Merkins in the lot
Calf Raises on the stairs
Bench Dips at the first pavilion
Box Jumps at the second pavilion
Coupon curl presses at the rock pile

2.09 miles by my watch

MARY:
1 big boy

ANNOUNCEMENTS:
Hardship Hill

COT:
You are what you eat…

Think about the last 5 conversations you had, last five podcasts you listened to, last five books you read, etc.

Do your actions meet your intentions?

Fivver

AO: the-farm
Q: Aladdin
PAX: Aladdin, Bartman, Choir Boy, Einstein
FNGs: None
COUNT: 4
WARMUP: Stretches

THE THANG:

2 min challenge: 10,20,30,40,50 in exercises in 2 minutes. Ladder up

Pole runs: exercise each pole then run 5 poles
5- burpees
10- jump squats
15- CDD
20- American Hammer
25- Merkins

Four sets

Repeat with new exercises

Dips

Then 2 minutes ladder down

MARY:

ANNOUNCEMENTS:

COT: where has God placed you? And are you filling your purpose in the place?

Rain day Tabata

AO: the-farm
Q: Bartman
PAX: Aladdin, Choir Boy, Pew-pew
FNGs: None
COUNT: 4
WARMUP: yes

THE THANG: Tabata

MARY: more Tabata

ANNOUNCEMENTS: flag handoff on Friday

COT: 1 John 2:15 – don’t love the world, be set apart.

Fun Farm Frisbee

AO: the-farm
Q: Lightweight
PAX: Einstein, Aladdin, Choir Boy, Pew-pew, Tweet-E (Andrew of the Parrott)
FNGs: None
COUNT: 6
WARMUP:
Yes
THE THANG:
Ultimate Frisbee
Squats on drops, merkins after scores
MARY:
🍒 pickers
ANNOUNCEMENTS:
Haw Ridge tonight
COT:
Go where you are appreciated