F3 Knoxville

Tag: Einstein

A moon-lit stroll

AO: dogpound
Q: Lightweight
PAX: Aladdin, Bartman, Einstein, Junk (Sam Yoakum), Pew-pew
FNGs: None
COUNT: 6
WARMUP:
We did
THE THANG:
Laps around the Trail of Tears carrying a cmu
Cmu cannot touch the ground
Laps 1&2: merkins/Squats
Lap 3 and return trip: Flutters/presses
MARY:
Ring of fire-merkins
ANNOUNCEMENTS:
Haw Ridge
COT:
Give your fears up to god

Go into the Light

AO: the-farm
Q: Lightweight
PAX: Aladdin, Bartman, Einstein, Pew-pew
FNGs: None
COUNT: 5
WARMUP:
We did
THE THANG:
DORA
Round 1
300 Hollow Rockers
250 Bobby Hurly
200 Merkins
Run to Tanning bed for 6 step ups

Round 2
200 LBC
200 Dips
200 squats
Run to Bb court
MARY:
Boat canoe
ANNOUNCEMENTS:
Haw Ridge
Hardship Hill
Clinton AO
COT:
Rambled about a bunch of stuff. Lead to me thanking the pax for their comradery.

Light pole suicides

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

THE THANG: suicides between light poles. 5-10-15-20 reps of burpees, merkins, squats, lbc’s.

MARY: no

ANNOUNCEMENTS:

COT: Remain confident in your decisions in spite of difficult situations.

Tuesday Feb 25, 2025

AO: dogpound
Q: Madoff
PAX: Lightweight, Mayberry, Earmuffs (Dan Studt), Einstein, Bartman
FNGs: None
COUNT: 6
WARMUP:
20 Rockettes
10 Tempo Squats
10 TN Rocking Chairs
10 SSH
10 Plank Jacks
10 Little Baby Arm Circles Forward and 10 Backwards

THE THANG:
Tabata – 20 secs work 10 secs rest x8
1. Jump Squats
2. Freddie Mercury
3. Deep Incline Merkins
4. Toe Taps while leaning back on wall
5. Reverse Lunges
6. Box Cutters
7. Tempo Squats

MARY:
25 Plank Jacks
25 Imperial Walkers
10 Jump Squats

ANNOUNCEMENTS: Check newsletter. Mentioned Escape Haw Ridge and Hardship Hill

COT: Men typically do not get their feelings hurt often, and when they do it’s most likely by someone you love or respect…because you have to care what they think in order for their thoughts to be valuable enough to “hurt” you. Your first response to hurt is likely to be anger or defensive. I challenged myself and the men to try and calmly process the situation and be introspective to see if there is something you need to learn. If someone important to you has something to say you do not like, then the leader must take that information and do something positive with it. It’s hard in the moment to do it, but I think it’s one way we can grow. Gave an example from my life recently.

Farm Snow Day

AO: the-farm
Q: Aladdin
PAX: Aladdin, Choir Boy, Einstein
FNGs: None
COUNT: 3
WARMUP:
Stretches, SSH, merkins

THE THANG:
2:00min power exercise followed by 1:00 of cardio.
Run around basketball court
More exercises
Run again

Listening to Beast Mode music

MARY:
No

ANNOUNCEMENTS:

COT:
Listen for the Holy Spirit.