F3 Knoxville

Tag: Einstein

Crawling and Lunging Around

AO: the-farm
Q: Choir Boy
PAX: Einstein, Lightweight, Aladdin, Choir Boy, Pew-pew, Oil Check
FNGs: None
COUNT: 6
WARMUP: 1 burpee
11 rockettes
19 Abe Vigodas
38 SSHs (4 count)

The buy-in: 87 merkins

THE THANG: Around the Big Loop, bear crawl to the light pole, do 5 merkins, wait on the 6, lunge to the next light pole, do 5 squats, wait on the 6, rinse and repeat through all 40 light poles.

MARY: No time (but we did 13 merkins to total 100 after time was called)

ANNOUNCEMENTS:

COT: My dad was born on 1/11/1938. He would have been 87 this year. Happy Birthday, Dad.

Lightweight’s Birthday (Apparently)

AO: dogpound
Q: Madoff
PAX: Lightweight, Mayberry, Aladdin, Earmuffs (Dan Studt), Bunches, Einstein, Bartman, Pew-pew
FNGs: None
COUNT: 9
WARMUP:
20 SSH
10 Rockettes
10 Tempo Squats
10 Baby Arm Circles forward and 10 backward
10 Merkins
CMU Carry to Poopitorium
Mozy up hill, 15 wide merkins on rail, 20 toe taps on curb, back to CMUs

THE THANG:
21-15-9 complexes for 3 rounds each

21 front squats
15 box jumps
9 Decline push-ups
Run Up the Hill, 20 Toe Taps on Curb, and Return

21 SSH with Tuck Jump
15 CMU Swings
9 BBS
Run Up the Hill, 20 Toe Taps on Curb, and Return

21 Apollo Ohno
15 Gas Pumpers with Static CMU Hold
9 Incline Merkins
CMU Return carry and return to AO

MARY:
10 Suitcase Crunches (in cadence)
10 GA Cheerleaders (in cadence)
20 Heel touches (in cadence)
10 seconds countdown to 6:15am

ANNOUNCEMENTS: Lightweights Birthday and Read the newsletter

COT: Remembering David Anthony Clouate a good friend who took his life the week of Christmas and was laid to rest this past weekend in New Orleans. Reminder to each HIM to be intentional with your friends, check in on them, and cover them with prayer if nothing else because every man has struggles that are easy to go unseen.

Rain day Tabata

AO: the-farm
Q: Bartman
PAX: Aladdin, Choir Boy, Einstein, Lightweight, Pew-pew
FNGs: None
COUNT: 6
WARMUP:
SSH, Rockettes, LBAC, cherry pickers

THE THANG:
Tabata. 1 circuit = 20 seconds on, 10 seconds rest x 8 rounds. 1 min rest between circuits.

The circuits:
– Burpee
– Freddie mercury
– Tony Hawk
– Georgia cheerleader
– Alligator merkin
– Monkey humper
– Heels to heaven

MARY:
ROF merkins starting at 5
1 min LBC

ANNOUNCEMENTS:

COT:
“Rejoice in the Lord always; again I will say, rejoice. Let your reasonableness be known to everyone. The Lord is at hand; do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.”
‭‭Philippians‬ ‭4‬:‭4‬-‭7‬

Post-Christmas-get-backit

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

THE THANG:

1 min one each of the items below. Then run a lap around the soccer field. We made it through 3 rounds.

1 min:
Bulgarian split squats (5 per leg)
Inchworm Merkins
Dips
Freddie mercury
Plank high/low
CDD

MARY:
Ring of fire

ANNOUNCEMENTS:
Kids grow up fast. Cherish your time with them!

COT:

Santa Grok

AO: the-farm
Q: Choir Boy
PAX: Bartman, Choir Boy, Einstein, Penske
FNGs: 1 Penske
COUNT: 4
WARMUP: The Usual Suspects plus a jog around the parking lot

THE THANG:

Circuit 1: the Reindeer Rundown – 45 seconds on/15 seconds off of each exercise, then repeat the circuit for 3 total rounds

Rudolph’s Run (high knees)
Dasher’s Squats
Prancer’s Plank
Vixen’s V-Ups
Comet’s Crab Walk

Circuit 2: the Elves’ Endurance – same as above (45 seconds on/15 seconds off for 3 total rounds)

Elf Jumps (squat jumps)
Mistletoe Mountain Climbers
Holly Push-Ups (merkins)
Stocking Lunges
Gingerbread Walk (bear crawls)

MARY: Christmas Tree Pose – stand on one leg and stretch your arms out and up for 30 seconds each leg; Reindeer Stretch – fold down, touch your toes, inch worn out to plank (add a merkin for good measure) and inch worm back x2; and Sleigh Driver Stretch – one leg over the other, elbow on knee, look back, switch legs/sides

ANNOUNCEMENTS: No workout at the Farm on Christmas

COT: Wishing all of the farmers and their family and friends a healthy and Merry Christmas