F3 Knoxville

Tag: Choir Boy

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:

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