F3 Knoxville

Tag: Einstein

Burpee Mile With a Backlight

AO: the-farm
Q: Choir Boy
PAX: Choir Boy, Aladdin, Red Ryder, Einstein, Bartman
FNGs: None
COUNT: 5
WARMUP: Yep

THE THANG: 3 burpees at each light pole around the Big Loop. Fellowship mosey in between light poles. There are 40 light poles, so we did 120 burpees per lap. We did two laps for 240 burpees. We then cashed out with 10 burpees to make it 250.

MARY: No time

ANNOUNCEMENTS: None came to mind

COT: Father Time catches up to everyone eventually, but make sure that he is out of breath when he finally catches you.

SMKD – Kraken for Breakfast

AO: the-farm
Q: La-Z-Boy (Zac Smith) , Junk (Sam Yoakum)
PAX: Bartman, Choir Boy, Mayberry, Einstein, Laettner
FNGs: None
COUNT: 7
WARMUP: Junk

SSH
Squats – Tempo
Merkins
Knoxville Cherry Pickers
Dry Docks

THE THANG: LZB

Mosey to B-Ball Courts for Suicides
Kraken – Stolen from Bartman on 8/4/2020

It was kind of like this:

Lap 1 exercises:

CMU lunge to sign & back
8-count body builder x 25
CMU deltoid raise x 50
CMU flutter kick (4ct) x 50
CMU goblet squat x 50
Spread eagle merkin x 50
CMU calf raise x 100
Nose wipers x 25

Lap 2 exercises:

Bear crawl around circle
CMU squat/press x 50
CMU overhead press x 50
CMU american hammer (4ct) x 50
Jump squats x 50
Diamond merkins x 50
Mountain climber (4ct) x 50
Shoulder taps (4ct) x 50

MARY: nah

ANNOUNCEMENTS: nah

COT: Junk

Colossians 3:23-24

“Whatever you do, work at it with all your heart, as working for the Lord, not for human masters, since you know that you will receive an inheritance from the Lord as a reward. It is the Lord Christ you are serving”.

Thanks for letting us share our SMKD journey with you guys

A little bit of this, a little bit of that

AO: the-farm
Q: Lightweight , Aladdin, Einstein
PAX: Einstein, Aladdin, Lightweight
FNGs: None
COUNT: 3
WARMUP:
We warmed up

THE THANG:
Mosey up to Large Pavillion stopping for Dips at the tables.
Grab a coupon curl, press, extension, and squats while mixing in some runs.
11s of box jumps/rail rows, broad jumps on the crosswalk in-between exercises.
Mosey back to AO merkins at each light pole, starting with one and adding one each light up to 10, then back down.

MARY:
Little drummer boy walkers
Lbc
Vups

ANNOUNCEMENTS:
See newsletter

COT:
Try to see the world through the eyes of your 2.0s

Pungent Push workout

AO: dogpound
Q: Lightweight
PAX: Junk (Sam Yoakum), Mayberry, Aladdin, Einstein, Bunches
FNGs: None
COUNT: 6
WARMUP: We warmed up

THE THANG:
11’s presses/incline merkin
Mosey up & down the hill, 10 Dips at each pole
11’s curls/bbs
Mosey up & down the hill, 10 incline merkins each light
11’s squats/box jumps
Mosey up & down the hill, 10 each of Dips and inclines at each light

MARY: flutters, v-ups, Hello dollys, big boys. Boat canoe

ANNOUNCEMENTS: check the news letter

COT: Justification, what in our lives are we doing and how are we justifying it. Who’s compass are you using and is it right.

Short Circuit

AO: the-farm
Q: Butterknife
PAX: Aladdin, Mayberry, Choir Boy, Lightweight, Butterknife, Einstein
FNGs: None
COUNT: 6
Warm Up:
SSH
Windmills
Arm Circles forward and backward
Walking high kicks
Walking quad stretch
Bear 🐻 crawl in hi 👋 five bear 🐻 crawl out

Workout:
12 station circuit. 45 secs each station running a lap in between. Did sprinkle in some shuffles, high knees, butt kickers, and the upmost serious skipping.

Fighter Merkins
Curls w/ CMU
Tris w/ CMU
Agility Ladder drills
Thrusters w/ med ball
Flutter kicks
Kettlebell Swings 35lb
Mountain Climbers
SSH
BBS
Man makers w/ 20 lb dumbbells
Walking Lunges w/ CMU

COT:
NMTA Not Meant To Arrive
There are 4 Pillars of arrival:
Can’t arrive. This is a negative mindset. You don’t believe in yourself and we need to fix that immediately.

Has arrived. You’ve made it, now what?
You’re not trying anymore. Afraid to take chances, because you might lose the title. Do not stop. Continue to set goals!

Will arrive. Once XYZ happens, then I’ll be happy. There are people sitting in nursing homes right now, still waiting on XYZ.

Not meant to arrive. This is where we should all strive to be! Become the next best version of yourself. Enjoy the journey just as much if not more than destination.
My development has no end. There is always more to learn, always more to do, and you can learn from every situation and everyone.

Be “Blissfully Unsatisfied!” Brothers!

”Take delight in the Lord, and he will give you your heart’s desires.“
‭‭Psalms‬ ‭37‬:‭4‬ ‭NLT‬‬

Announcements :mega:
UnCOVEred this Saturday

Prayers:
Kathy
Gerand
Windex