F3 Knoxville

Tag: Einstein

4/15 Farming

AO: the-farm
Q: Lightweight
PAX: Einstein, Choir Boy, Aladdin
FNGs: None
COUNT: 4
WARMUP:
SSH
Tempo merkins
Tempo squats
Cherry pickers

THE THANG:
Jog between light poles, every 4 do 15 reps of alternating exercises:
Merkins
Squats
BBS
Mountain climbers
THEN:
CDD
Lunges
Flutter kicks
Imperial walkers

MARY:
A few faves around the circle

ANNOUNCEMENTS:
GTE

COT:
Thankful for everyone’s support and 2nd F through my busy season.

DP 4/10/24

AO: dogpound
Q: Mayberry
PAX: La-Z-Boy (Zac Smith), Earmuffs (Dan Studt), Lightweight, Spicoli, Einstein
FNGs: None
COUNT: 6
WARMUP:
Some stuff

THE THANG:
-curls, OHP, tri press while slowsing to the base of Matterhorn

-7 rounds up Matterhorn with 5 pull ups at the bars, and 10,10,10 of merkins, squats, gas pumpers while holding weights

MARY:
Some more stuff
ANNOUNCEMENTS:

COT:

Prayers for LZB as his daughter gets her DL.

Fun Farm Friday – Lightweight’s playground

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

THE THANG:
Circuit x 5:
Farmer Carry
Med. Ball Slams
Swings/rows
Battle Rope

Circuit × 2:
Overhead Carry
Wall Sit
Jump Rope
Lbc

MARY: no time

ANNOUNCEMENTS:
Haw Ridge tonight
Gte

COT: embrace the time

Fun Farm Friday – Fast and Furious

AO: the-farm
Q: Lightweight
PAX: Einstein, Madoff, Aladdin, Choir Boy
FNGs: None
COUNT: 5
WARMUP:
A little bit of this and that

THE THANG:
Mosey to the parking lot
Rounds of sprints then an exercise
Merkins
Plank
Burpees
Big Boys
Calf raises up the stairs
Dips at the little pavillion
Mosey back to the tanning bed stopping to do some Imperial walkers along the way

MARY:
Flutter kicks, boat canoe

ANNOUNCEMENTS:
Escape Haw Ridge
Smokey Convergence
GTE

COT:
Intentionally be present.

Two Tabatas in One Week

AO: the-farm
Q: Choir Boy
PAX: Choir Boy, Aladdin, Einstein, Lightweight, Trash Panda, Madoff
FNGs: None
COUNT: 6
WARMUP: Yep

THE THANG: Mosey to the big pavilion for a Tabata workout – 8 rounds of the exercise at 20 seconds on and 10 seconds off. The rounds were CDDs, lunges, leg lifts, merkins, convergence step-ups (4 rounds on one leg and switch for 4 rounds on the other leg). I may be forgetting one. We ran around the playground in between rounds. Mosey back to the AO.

MARY: 25 American hammers on a 4-ct and held plank until time (under a minute).

ANNOUNCEMENTS: Escape from Haw Ridge, GTE, Smokies convergence

COT: Enjoy the time that you have while you still have it.