F3 Knoxville

Tag: Einstein

Fun Farm Friday – Ballin’

AO: the-farm
Q: Lightweight
PAX: Aladdin, Bartman, Choir Boy, Pew-pew, Oil Check, Einstein
FNGs: None
COUNT: 7
WARMUP:
We did this
THE THANG:
Mosey around big loop, 10 BBS every third light.
Plank Soccer and Plank stack challenge
20 x around the worlds with CMU
20 x standing oblique crunch w/cmu
Leg raises and lower on Q count x 15ish
Soccer ball toss with BBS
Mosey around parking lot
3 sets of 10, Flutters, dollies, pumpers
Mosey around parking lot
Jack webb up to 5

MARY:
Kind of

ANNOUNCEMENTS:
Stair Climb tomorrow 0600 Farragut High Track. Coffeteria to follow.

COT: don’t stop showing up when it gets cold out

Not the IPC

AO: the-farm
Q: Choir Boy
PAX: Aladdin, Bartman, Einstein, Lightweight, Choir Boy, Pew-pew
FNGs: None
COUNT: 6
WARMUP: :white_check_mark:

THE THANG: Fellowship mosey to Da Club to get a coupon and then down to the track around the soccer field. EMOM timer set for 30 minutes. Each minute, do 5 reps of the buy-in and then reps of the exercise and repeat each minute until you reach 50 reps of the main exercise. Then, run a lap around the track. Flip the buy-in and main exercise and do the same thing until you reach 50 reps of the main exercise. Run a lap. Repeat. Burpees and thrusters were the first set of exercises. Merkins and squats were the second set of exercises. We stayed with merkins and squats until time was up. Fellowship mosey to put up the coupons and then back to the AO.

MARY: Some star gazers for a couple of minutes

ANNOUNCEMENTS: Banjo AO kickoff tonight. Second F lunch discussion and TBD. Possible 2.0 workout/picnic at the Farm one weekend TBD.

COT: The smaller you define your world, the bigger your problems seem.

AO Tour

AO: dogpound
Q: Lightweight
PAX: Einstein, Earmuffs (Dan Studt), Bunches, Madoff, Mayberry, Junk (Sam Yoakum), Lady Fingers
FNGs: None
COUNT: 8
WARMUP:
We warmed up

THE THANG:
Tour around the AO:
11s at the guard rails incline merkins/cdd
7s up to the Backbone burpees/pull ups
Calf raises up to the restaurant
Monkey humpers/flamingos to the view
Inchworm merkins through the parking lot
Mosey back to flag

MARY:
Flutter kicks
Lbc
V ups
🍒 pickers

ANNOUNCEMENTS:
Blue grass launch Weds 6pm

COT: recharge through family. It’s okay to take a break

Lucky 7’s

AO: the-farm
Q: Bartman
PAX: Oil Check, Aladdin, Choir Boy, Einstein, Monstar, Pew-pew, Badger
FNGs: None
COUNT: 8
WARMUP:
SSH, tempo merkins, tempo squats, lbac, rockettes, oyo stretch

THE THANG:
7’s: lunges, jump squats, bear crawls in between
7’s: big boys, American hammers, hill run in between
7’s: curl & oh press, dips, mosey in between
7’s: calf raises, parking curb merkins, mosey in between

MARY: no time

ANNOUNCEMENTS:

COT: talked about the history of Labor Day. Thanked everyone for their contributions to their work.

Fun Farm Friday – Dark Mode Ultimate Football

AO: the-farm
Q: Lightweight
PAX: Aladdin, Bartman, Choir Boy, Einstein, Madoff, Mayberry, Badger, Oil Check
FNGs: 1 Oil Check
COUNT: 9
WARMUP:
We did

THE THANG:
Mosey around basketball court back to AO, grab gear and head to soccer field.

5 vs 4 Ultimate Football. Merkin every time the football hit the deck (it hit a lot)

MARY:
Ring of fire
V ups

ANNOUNCEMENTS:
Monday, West hills launch
Wednesday, Blue Grass launch
Tomorrow is the mud run

COT: Enjoy your family this holiday weekend!