F3 Knoxville

Tag: Einstein

Weights and hills

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AO: the-farm
Q: Gibbler
PAX: Einstein, Gibbler, Lightweight, Waxjob
FNGs: None
COUNT: 4
WARMUP: some stuff

THE THANG: move CMUs up and down a hill. Runs in between with abs and easy ups

MARY: mixed in

ANNOUNCEMENTS: welcome back Waxjob from Italian adventures.

COT:

Ruck

AO: the-farm
Q: Gibbler , Einstein, Mayberry
PAX: Einstein, Gibbler, Mayberry
FNGs: None
COUNT: 3
WARMUP: we rucked

THE THANG:

MARY: nope

ANNOUNCEMENTS:

COT:

Earmuffs is a Beast!

AO: dogpound
Q: Earmuffs (Dan Studt)
PAX: Aladdin, Madoff, Junk (Sam Yoakum), Lightweight, Einstein, Pew-pew, Bartman, Mayberry, Nixon
FNGs: None
COUNT: 10
WARMUP:
SSH
Arm circles
Imperial Squat Walkers
Tempo Squat
Calf raises
THE THANG:
Mosey up the hill
3 x 15 dips along the rail

Core Work – 20 each, 4 count on most, 2 sets+1
Freddy Mercury
Box Cutters
LBCs
Flutter Kicks
American Hammer

Legs at the Hill – Up to Dwayne Johnson for 5 jump squats
20 each
Squats
Lunges
Calf raises (in, out, front – on the stairs – 60 total)
Bulgarian Split Squat (foot on the curb)
Super Mario

Arms by the Backbone –
10 Decline Merkins
10 CDD
10 Shoulder Taps
5 Resistance Pull-ups (5 count down)
20-count hang (1 Mississippi)

MARY:
Knoxville Cherry Picker
Quad stretch

ANNOUNCEMENTS: See the newsletter

COT: Marriage is a model of God’s relationship with his Church and each of us. Earmuffs said some amazing things and challenged us to care for our wives as Christ cares for His church.

Alladin lost

AO: the-farm
Q: Pew-pew
PAX: Aladdin, Einstein, Lightweight, Pew-pew
FNGs: None
COUNT: 4
WARMUP: usual

THE THANG: ultimate frisbee then ultimate slammo

MARY:no time

ANNOUNCEMENTS: hardship hill

COT:treasure the time with your family. Never know what tomorrow brings