F3 Knoxville

Tag: Choir Boy

Evolution and recess

AO: the-farm
Q: Lightweight
PAX: Einstein, Aladdin, Choir Boy, Bartman
FNGs: None
COUNT: 5
WARMUP:
Warmed up

THE THANG:
Lap around the big loop
25 rail roads
50 calf raises
25 incline merkins
25 bench Dips
10 box jumps

Mosey to the Basketball court
Evolution of man
2 on 2 ultimate frisbee

MARY:
No time

ANNOUNCEMENTS:
13th fo Uncovered

COT: freedom

Fun Farm Friday- Cashless

AO: the-farm
Q: Lightweight
PAX: Choir Boy, Bartman, Bunches, B’Gosh
FNGs: None
COUNT: 5
WARMUP:
We warmed up, slow steady exercises and some stretches

THE THANG:
First to $1,000 wins

Pick your payment, like a choose your own adventure of pain.

1 lap $20
20 Merkins – $25
20 BBS – $25
20 Squats – $25
15 Burpees – $40
15 box jumps $35
20 Lunges- $25
30 calf raises – $15

Bonus:
50 Dips – $50

MARY: no time

ANNOUNCEMENTS: uncovered

COT: A couple observations we are resilient and be mindful at what you are filling you time with.

Ladder of success

AO: the-farm
Q: Bartman
PAX: Choir Boy, Lightweight
FNGs: None
COUNT: 3
WARMUP: mostly stretching

THE THANG: Descending ladder

MARY: nope

ANNOUNCEMENTS: nope

COT: 1 John 2:15. Don’t be conformed to the world.

Playing Around

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

THE THANG: Mosey to far corner sidewalk behind the basketball courts. Run from there to the rock pile near the splash pad in a straight(ish) line completing 100 merkins along the way (dealer’s choice as to when and how many each time).

11s on the playground – swirkins (swing merkins with a crunch) on one end, climb up the wall on the slides, run down and across the playground equipment to the rock pile for curls, run the playground equipment on the way back and use the slide to get down

EMOM at the small pavilion – 20 dips and 10 jump ups/step ups each round for 8 rounds

Mosey back to the AO

MARY: No time

ANNOUNCEMENTS: F3 Uncovered

COT: Worrying about tomorrow does not take away tomorrow’s problems, but it takes away today’s peace.

The Challenge

AO: the-farm
Q: Aladdin
PAX: Aladdin, Choir Boy, Einstein, Lightweight, Bartman
FNGs: None
COUNT: 5
WARMUP:
Run a Lap
SSH
Windmills

THE THANG:
10 min challenge
11’s – Merkins and CDD
7’s- Burpees and V-ups
7’s- American Hammer with Bear Crawl

MARY:
Ring of fire

ANNOUNCEMENTS:

COT:
Take advantage of opportunities with our kids.