F3 Knoxville

Tag: Einstein

Ruck through gnome village

AO: the-farm
Q: Bartman
PAX: Lightweight, Einstein, Aladdin, Choir Boy, Strike Zone
FNGs: None
COUNT: 6
WARMUP: not really

THE THANG: Ruck

MARY: nope

ANNOUNCEMENTS:

COT: Consistency is key to achieving goals.

22 to Murdrrball

AO: dogpound
Q: Lightweight
PAX: Aladdin, Einstein, Mayberry, Madoff, Earmuffs (Dan Studt)
FNGs: None
COUNT: 6
WARMUP:
Yes
THE THANG:
11s then murderball
MARY:
Stretching
ANNOUNCEMENTS:
No Christmas workout
COT:
2 years

Murph Monday

AO: the-farm
Q: Einstein
PAX: Strike Zone, Aladdin, Lightweight, Choir Boy, Bartman, Magnum, Einstein
FNGs: None
COUNT: 7
WARMUP:
Yes
THE THANG:
Murph
Ran to playground
10 pullups, 20 Merkins, 30 squats. Run a lap
Repeat 10x
Ran back to AO
2 miles total

MARY:
Cherry Pickers

ANNOUNCEMENTS:

COT:
Jesus promised salvation, but the road there will be bumpy. Treat adversity, like a cold morning workout, as an opportunity to build strength, both physically and emotionally.

Ruck

AO: the-farm
Q: Einstein , Pew-pew, I-Beam
PAX: I-Beam, Pew-pew, Einstein
FNGs: None
COUNT: 3
WARMUP:
THE THANG:
Ruck 3.4 miles
MARY:
ANNOUNCEMENTS:
COT:
Cold vs hot brew coffee

www.merkins&squats.com

AO: the-farm
Q: Choir Boy
PAX: Magnum, Aladdin, Bartman, Choir Boy, Einstein, Strike Zone
FNGs: None
COUNT: 6
WARMUP: Yes, and Aladdin did his own.

THE THANG: Weighted Wednesday with 10 wide merkins and 10 wide squats at every other light pole around the Big Loop. If we did it right (questionable), then we did a total of 200 reps of each. We then rucked a lap, did 50 dips, and rucked around the basketball court.

MARY: Plank until time

ANNOUNCEMENTS: None mentioned, but I’m sure that there are some in the encyclopedia de newsletter.

COT: What does integrity mean to you?


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