F3 Knoxville

Tag: Einstein

Things that don’t get cold

AO: the-farm
Q: Bartman
PAX: Aladdin, Choir Boy, Einstein, Pew-pew
FNGs: None
COUNT: 5
WARMUP:

THE THANG:

7 of Diamonds. Run lap around parking lot stopping at each corner for exercises.

Lap1: 7. Burpees & Big Boys
Lap2: 14. Squat Jumps & LBC
Lap3: 21. Merkins & Hello Dolly
Lap4: 28. Iron Mike & Freddie Mercury
Lap5: 21. CDD & Hello Dolly
Lap6: 14. Squat Jumps & LBC
Lap7: 7. Burpees & Big Boys

MARY:

ANNOUNCEMENTS:

COT:

Christmas is the easiest time of year to share your faith with others. Don’t miss the opportunity.

“You are the light of the world. A city set on a hill cannot be hidden. Nor do people light a lamp and put it under a basket, but on a stand, and it gives light to all in the house. In the same way, let your light shine before others, so that they may see your good works and give glory to your Father who is in heaven.”
‭‭Matthew‬ ‭5‬:‭14‬-‭16‬

Earn the bird and the dessert

AO: dogpound
Q: Bartman
PAX: SlideRule (Stephen Sloan), Einstein, Choir Boy, Waxjob, Monstar, I-Beam
FNGs: None
COUNT: 7
WARMUP:
SSH
LBAC
Rockettes
Footsie

THE THANG:
Seabiscuit. Laps around Long Island. Exercises were:
thruster merkins 10
squat jump twists x20
imperial walkers x30

Curls & OH press with pee rocks

MARY:
Cash out SSH

ANNOUNCEMENTS:
None

COT:
The concept of thankfulness runs throughout scripture. We read 7-8 verses this morning. We have so much to be thankful for. One of the verses we read this morning seemed to be the most fitting:

“You will be enriched in every way to be generous in every way, which through us will produce thanksgiving to God.”
‭‭2 Corinthians‬ ‭9‬:‭11‬

The Farm “Soup Kitchen”

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

THE THANG:
2 min challenge

Four corners:
5-10-15-20
5’s Burpees
Merkins
Jump Squats
Captain Thor
CDD

MARY:
Superman swings
Flutter Kicks

ANNOUNCEMENTS:

COT: Gratitude

Farmers Fights

AO: the-farm
Q: Lightweight
PAX: Pew-pew, Einstein, Choir Boy, Bartman
FNGs: None
COUNT: 5
WARMUP:
Yes ,we did.
THE THANG:
Pair off
Perform exercises while opponent runs to cones. Count reps, then switch. After 2 laps, the guy with the highest number of reps win the round.
Exercises: Curls, presses, rows, extensions, flutter kicks, squats, and lunges.
Changed mode of travel to farmer carry and rifle carry to liven it up.

MARY:
Some stretching
ANNOUNCEMENTS:
11/16 Anniversary Convergence

COT: be thankful

3 Ring Circus

AO: dogpound
Q: Bunches
PAX: Junk (Sam Yoakum), Lightweight, Einstein, La-Z-Boy (Zac Smith), Mayberry
FNGs: None
COUNT: 6
WARMUP:
SSH, Baby Arm Circles,1 fast Cherry Picker, Knoxville Cherry Pickers, Rockettes, Mozy to Thunder Dome

THE THANG:
Rotate through circles in groups, pick one exercise while the timer Runs
Circle 1 (Lunges, Squats, Calf Raises)
Circle 2 (Butterfly Kicks, LBS, Freddy Ms)
Circle 3 (Merkins, Derkins, Power T Merkin)
Dodgeball game (3x Burpee penalty)
MARY:
Plank, Incline Pickle Pounders
ANNOUNCEMENTS:
Bro-lympics is coming
COT:
Pobody’s Nerfect, try anyway