F3 Knoxville

Tag: Einstein

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AO: dogpound
Q: Lightweight
PAX: Madoff, Nixon, Mahoney, Earmuffs (Dan Studt), Waxjob, Einstein
FNGs: None
COUNT: 7
WARMUP:
We did
THE THANG:
A ladder of sorts
1 wmd
2 flamingos
3 imp. Walkers
4 Flutters
5 CPR
6 dia. Merk.
7 lunges
8 bbs
9 thrusters
10 burpees

Add a lap each round

MARY:
No time

ANNOUNCEMENTS:
Egg hunt at the the-farm
COT:
Taxes are taxing

Happy 45 to Madoff

AO: dogpound
Q: Madoff
PAX: Nixon, Mayberry, Earmuffs (Dan Studt), Aladdin, Bartman, Einstein, Junk (Sam Yoakum)
FNGs: None
COUNT: 8
WARMUP:
45 SSH
15 Lil Baby Arm Circles + 15 Lil Baby Arm Circles + 15 Grady Corns
THE THANG:
Tabata Style – 45 secs work 20 seconds rest for 5 rounds
1. Iron Mikes
2. Push up to Squat
3. Prisoner squats
4. Dead bugs
5. Mario jumps up the hill and jog back
6. Seated jump

MARY:
1 min of Knoxville Cherry Pickers or Choose your own stretch
ANNOUNCEMENTS:
None
COT: Shared that our unique experiences in our lives make us who we are and give us wisdom for the people God has placed around us. Hoped to encourage everyone to trust their wisdom and experience, keep learning, and keep imparting your uniqueness to your Family, Community, and Friends.

Collecting Coins

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

THE THANG: Nickels, dimes, and quarters around the Big Loop – run 1 light pole and do 5 reps of the exercise, run 2 light poles and do 10 reps of the exercise, and run 5 light poles and do 25 reps of the exercise. The exercises were squats, merkins, LBCs, calf raises, and CDDs each lap. At the end of each lap, do 40 dips on the benches. We did 3 laps for a total of 120 reps of each exercise.

MARY: Flutter kicks and Peter Parkers

ANNOUNCEMENTS:

COT: When you are running low on time/energy/inspiration/motivation/etc., keep putting one foot in front of the other and keep going. Don’t stop. It will end. You will get to where you want/need to be. Have faith.

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.

Tic Tac Bro

AO: dogpound
Q: Lightweight
PAX: Einstein, Earmuffs (Dan Studt), Bunches, Junk (Sam Yoakum), Nixon, Nixon
FNGs: 1 Nixon
COUNT: 6
WARMUP:
We did
THE THANG:
Tic Tac Toe battles. Buy in reps to place disc
Exercises:
Merkins, CDD, Lunges, Curls, CPR, BBs, pickle pounders

MARY:
Ring of fire:squat
ANNOUNCEMENTS:

COT: Find the fun.