F3 Knoxville

Tag: Einstein

Fun Farm Frisbee

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AO: the-farm
Q: Lightweight
PAX: Einstein, Aladdin, Choir Boy, Pew-pew, Tweet-E (Andrew of the Parrott)
FNGs: None
COUNT: 6
WARMUP:
Yes
THE THANG:
Ultimate Frisbee
Squats on drops, merkins after scores
MARY:
🍒 pickers
ANNOUNCEMENTS:
Haw Ridge tonight
COT:
Go where you are appreciated

Fantastic Foursome

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AO: the-farm
Q: Choir Boy
PAX: Lightweight, Aladdin, Einstein, Choir Boy
FNGs: None
COUNT: 4
WARMUP: Yep, and a little more/longer than usual

THE THANG: Walking lunges through the grass and Bernie up the hill to the loop around the soccer field for 5 minutes of running around the loop. Then, sprints across the soccer field and recover while walking back to the starting end. Fellowship mosey up the hill to the top of the Big Loop. 76 merkins, 76 squats, 76 mountain climbers, and a 76-second plank. Rinse and repeat for a total of 2 rounds of that circuit. Wait on Einstein to save his worm. Mosey down the hill through the grass to the other side of the Big Loop. Mosey back to the AO.

MARY: N/A

ANNOUNCEMENTS: Haw Ridge, which has turned into something on the slack channel that none of us understand or signed on for.

COT:

“Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.” – Thomas Jefferson

“Do what you can, with what you have, where you are.” – Theodore Roosevelt

Pavillion Playground

AO: dogpound
Q: Lightweight
PAX: Earmuffs (Dan Studt), Einstein, Unibráu (Nick Robinson), MudPuppy, Madoff
FNGs: None
COUNT: 6
WARMUP:
We did
THE THANG:
7 exercise Circuit
Rounds 1-3
Kb Swings, Lunges, Merkins, Squats, Bbs, Presses
Med ball Slams

Rounds 4-6
Rows, iron mikes, Dips, flamingos, hollow rocks, Curls, twists

Lap after 3rd and sixth

MARY:
Flutters, lbcs, ring of fire squats

ANNOUNCEMENTS:
Have Ridge

COT: make sure you are vetting the influences on your kids.

4 Square Pie

AO: the-farm
Q: Choir Boy
PAX: Lightweight, Einstein, Bartman, Choir Boy
FNGs: None
COUNT: 4
WARMUP: Da usual

THE THANG: 4 square at the circle 9 light poles up the Big Loop, so we bear crawled from one pole to another, did 10 dips at the table, lunged to the next pole and did 10 merkins, frog jumped to the next pole, high knees to the next pole, butt kickers to the next pole, karaoke one way to the next pole, karaoke the other way to the next pole, fellowship moseyed to the next pole.

The rules: no spiking, must hit underhand, must let it bounce. Any violation = 10 burpees. The circle made the squares pie-shaped. Do 10 reps of the exercise listed in the pie for the person who was knocked out during that round. The king pie was merkins, the queen pie was squats, the knight pie was CDDs, and the peasant pie was LBCs.

FYI, Lightweight is a secret 4 square master. We also learned that his favorite animal is a koala bear, his favorite movie is Crash, and he loves staying in hotels.

MARY: Plank for 1 minute

ANNOUNCEMENTS: Haw Ridge

COT: Take time with your family this spring break or whatever you have going on because the days are long but the years are short.

What’s the Matterhorn

AO: dogpound
Q: Lightweight
PAX: Earmuffs (Dan Studt), Einstein
FNGs: None
COUNT: 3
WARMUP:
We did
THE THANG:
50 squats then up to the Backbone for 20 hanging knee raises. Then back down.
Rinse and repeat reducing squats by 5.
Switched to 10 pull ups at the top halfway through.
Last rep, lunges to the top of the hill for 50 lbcs. 50 Calf raises at the bottom. Headed back to AO
MARY:
Knox 🍒
ANNOUNCEMENTS:
Haw ridge
COT:
Talk to your kids, make it deeper than “how was your day”