F3 Knoxville

Tag: Einstein

VQ by Pew Pew

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

THE THANG:
Ladders by 2 to 20, bear crawl and mosey around playground between each set, total:
110 curls
110 squat thrusters
110 box jumps
20 pull-ups
20 merkins

MARY: gas pumpers, hello dolly’s, big boy sit-ups

ANNOUNCEMENTS: 2nd F lunch today @ noon – Corner 16 restaurant

COT: We were never promised no suffering, matter of fact we are called to embrace suffering, and be thankful for the strength we gain through it. Regardless of whether we see it, the turmoil in our lives is all in His plan, and we need to have faith in Him, and be at peace, even in difficult times.

Decending ladder

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

THE THANG:

Descending ladder.

10 iron Mike (4 ct)
9 decline Merkin
8 plank jack (4 ct)
7 box jump
6 cdd
5 superman swim
4 speed skaters
3 side merkins (per side)
2 tricep press (per side)
1 1-min wall sit

MARY:
Crunchy frogs

ANNOUNCEMENTS:
2nd F lunch Friday @ Corner 16 on Northshore

COT:

Workloads sometimes seem insurmountable. Just start. Get something accomplished. Don’t quit. Before you know it you’ve accomplished a lot and have the motivation to finish.

Around We Go

AO: the-farm
Q: Lightweight
PAX: Bartman, Choir Boy, Badger, Pew-pew, Einstein
FNGs: None
COUNT: 6
WARMUP:
We warmed up

THE THANG:
Mosey up to the causeway
11s w/ coupon
Curls/Dips
Presses/rail rows

Mosey to stairs
calf raises up × 5 each step – ten merkins at top
Calf raises up x 3 each step – ten merkins at top
Al Gore to wait on 6

Mosey to lower lot
50 Lunges & 50 squats
10× rocky balboas i/c

Mosey back to AO – 5 monkey humpers to each car we passed

Find a bench for 26 step ups and 25 incline merkins

MARY:
Georgia cheerleaders
Hello Dollys
Flutter kicks

ANNOUNCEMENTS:
2nd F lunch Friday?, Choir Boy will make a post

COT:
We don’t always have to follow the same routine.

Court Time at the Farm

AO: the-farm
Q: Aladdin
PAX: Aladdin, Einstein, Lightweight, Oil Check, Pew-pew
FNGs: None
COUNT: 5
WARMUP:
Cherry Pickers :cherries:
Tempo Squats
Windmills
Arm Circles
Lap around basketball court :basketball:

THE THANG:

2 minute ladder up
Suicides with exercises. Start with 2 and add 2 at every line:
Merkins
Bigboys
Squat floor touch Iron Mikes
American Hammers
CDD
Bear crawl to each line, Bernie back
2 minute ladder down

MARY: none

ANNOUNCEMENTS: none

COT: don’t let pride harden your heart

2016-14

AO: dogpound
Q: Madoff
PAX: Lightweight, Earmuffs (Dan Studt), La-Z-Boy (Zac Smith), Bunches, SlideRule (Stephen Sloan), Snitch (Cory Beilharz ), Einstein
FNGs: None
COUNT: 8
WARMUP:
6 Motivators
15 Rockettes
CMU walk to the Thunderdome
10 Little Baby Arm Circles Forward, 10 back, 10 Grady corns
3 Cherry Pickers

THE THANG:
20-18-16-14
KB Swings
High Pulls
Plank Pull Throughs (2 count)
Clean to Press
Lunge

50 – Knee to Elbows (25 each side)
40 – Heel Taps (2 count)
30 – Leg Lifts
20 – Toe Taps
10 – Suitcase Crunch in cadence

MARY:
Put up the CMUs
1 slow cherry picker

ANNOUNCEMENTS: Reminder to read the newsletter

COT: Shared my experience visiting the September 11 Memorial Museum in New York City. Focus on the room with stories from the family and friends of the victims which were the last things they heard. Reminder that how you impact your community is something to be intentional about each day because you never know when it will be over and what will be left is your legacy.