F3 Knoxville

Tag: Choir Boy

Around We Go

AO: the-farm
Q: Lightweight
PAX: Bartman, Choir Boy, Badger, Pew-pew, Einstein
FNGs: None
COUNT: 6
WARMUP:
We warmed up

THE THANG:
Mosey up to the causeway
11s w/ coupon
Curls/Dips
Presses/rail rows

Mosey to stairs
calf raises up × 5 each step – ten merkins at top
Calf raises up x 3 each step – ten merkins at top
Al Gore to wait on 6

Mosey to lower lot
50 Lunges & 50 squats
10× rocky balboas i/c

Mosey back to AO – 5 monkey humpers to each car we passed

Find a bench for 26 step ups and 25 incline merkins

MARY:
Georgia cheerleaders
Hello Dollys
Flutter kicks

ANNOUNCEMENTS:
2nd F lunch Friday?, Choir Boy will make a post

COT:
We don’t always have to follow the same routine.

Stay Positive

AO: asylum-daybreak
Q: High Heels (Henry Ritchie)
PAX: Brick, Doubtfire (Nick Bond), Lilydipper, Pele (Jon Lindberg), lebowski, Dain Bramage (Will Olson), Choir Boy, Veggie (Rylen Huddy), Honeydew, Lulu (Greg Huddy), Swimmies (Nathan Chesney), Crawdad (Robbi Dickens)
FNGs: None
COUNT: 13
WARMUP:
Burpees – 50, Squats – 20, LACs-20, Lunges -10, Imperial Walkers – 15, Twisties – 10, Tennessee Rocking Chair – 10

THE THANG: O9 hundred, 60 SSH, 30 Merkins, 30 BBS, 9 Burpees,

DORA – 75 Merkins, 150 LBCs, 150 SSH

Over to Carkiac Hill – 60 Merkins up the hill, then ran back down, 60 Box Cutters, then ran to AO.

MARY: 20 Gas Pumps

ANNOUNCEMENTS: None

COT: Having a positive attitude is essential to being successful in anything you do. Work, marriage, health, and family. Positive thinking does guarantee success, but negativity almost guarantees failure.

9/11 tribute to first responders

AO: the-farm
Q: Bartman
PAX: Aladdin, Choir Boy, Einstein, Lightweight
FNGs: None
COUNT: 5
WARMUP:
Merkins, tempo squats, imperial walkers, stretches

THE THANG:
Upper body x25
– Stability merkins (on rock)
– tricep press up
– curl / press (rock)
– spread eagle merkin

Lower body x25
– squats (rock)
– Calf raises
– Flamingo (rock)
– Iron mikes

Core x25
– roll up v up
– Side crunch
– Peter parker
– Plank up/down

Mixture x25
– Thrusters (rock)
– Superman swim
– Dive bombers
– Squat jumps

Mosey back to AO with 11 burpees on the way

MARY:
Dealers choice

COT:

Talked about 9/11 & how would we live today differently if we knew it would be our last.

But concerning that day or that hour, no one knows, not even the angels in heaven, nor the Son, but only the Father. Be on guard, keep awake. For you do not know when the time will come. It is like a man going on a journey, when he leaves home and puts his servants in charge, each with his work, and commands the doorkeeper to stay awake. Therefore stay awake—for you do not know when the master of the house will come, in the evening, or at midnight, or when the rooster crows, or in the morning— lest he come suddenly and find you asleep. And what I say to you I say to all: Stay awake.””
‭‭Mark‬ ‭13‬:‭32‬-‭37‬ ‭ESV‬‬

Fun Farm Friday – Ballin’

AO: the-farm
Q: Lightweight
PAX: Aladdin, Bartman, Choir Boy, Pew-pew, Oil Check, Einstein
FNGs: None
COUNT: 7
WARMUP:
We did this
THE THANG:
Mosey around big loop, 10 BBS every third light.
Plank Soccer and Plank stack challenge
20 x around the worlds with CMU
20 x standing oblique crunch w/cmu
Leg raises and lower on Q count x 15ish
Soccer ball toss with BBS
Mosey around parking lot
3 sets of 10, Flutters, dollies, pumpers
Mosey around parking lot
Jack webb up to 5

MARY:
Kind of

ANNOUNCEMENTS:
Stair Climb tomorrow 0600 Farragut High Track. Coffeteria to follow.

COT: don’t stop showing up when it gets cold out

Not the IPC

AO: the-farm
Q: Choir Boy
PAX: Aladdin, Bartman, Einstein, Lightweight, Choir Boy, Pew-pew
FNGs: None
COUNT: 6
WARMUP: :white_check_mark:

THE THANG: Fellowship mosey to Da Club to get a coupon and then down to the track around the soccer field. EMOM timer set for 30 minutes. Each minute, do 5 reps of the buy-in and then reps of the exercise and repeat each minute until you reach 50 reps of the main exercise. Then, run a lap around the track. Flip the buy-in and main exercise and do the same thing until you reach 50 reps of the main exercise. Run a lap. Repeat. Burpees and thrusters were the first set of exercises. Merkins and squats were the second set of exercises. We stayed with merkins and squats until time was up. Fellowship mosey to put up the coupons and then back to the AO.

MARY: Some star gazers for a couple of minutes

ANNOUNCEMENTS: Banjo AO kickoff tonight. Second F lunch discussion and TBD. Possible 2.0 workout/picnic at the Farm one weekend TBD.

COT: The smaller you define your world, the bigger your problems seem.