F3 Knoxville

Tag: Einstein

The Challenge

AO: the-farm
Q: Aladdin
PAX: Aladdin, Choir Boy, Einstein, Lightweight, Bartman
FNGs: None
COUNT: 5
WARMUP:
Run a Lap
SSH
Windmills

THE THANG:
10 min challenge
11’s – Merkins and CDD
7’s- Burpees and V-ups
7’s- American Hammer with Bear Crawl

MARY:
Ring of fire

ANNOUNCEMENTS:

COT:
Take advantage of opportunities with our kids.

Fun Farm Friday – Heavy circuit

AO: the-farm
Q: Lightweight
PAX: Bartman, Choir Boy, Einstein
FNGs: None
COUNT: 4
WARMUP:
Ssh, windmills, tempo squats, tie fighters

THE THANG:
Circuit 40/20
Ruck Squat
Battle Rope
Curls
Med ball Slams
Kettlebell Swings
Jump Rope
Cmu rifle carry

Run a lap
Rinse and repeat

MARY: no time

ANNOUNCEMENTS: F3 in the nude is sometime. Blue Grass PM OTB next wednesday

COT: check in on the ones you care about

Wandering the Farm

AO: the-farm
Q: Aladdin
PAX: Aladdin, Choir Boy, Einstein, Lightweight
FNGs: None
COUNT: 4
WARMUP: this and that

THE THANG: 11’s and 7’s wandering the farm.

MARY: 2 min challenge

ANNOUNCEMENTS:

COT: don’t worry.

Modified Falcon

AO: the-farm
Q: Choir Boy
PAX: Aladdin, Choir Boy, Einstein, Lightweight
FNGs: None
COUNT: 4
WARMUP: Mainly some stretching

THE THANG: We did the Falcon workout, but our flying squirrels were modified to basic burpees, and we switched CDDs for curls so we didn’t have to carry a coupon with us the whole time. We finished the four rounds of exercises, but we did not have time for the last run. If someone claims to have done 104 flying squirrels, then I will need to see video evidence to believe it.

MARY: No time

ANNOUNCEMENTS: Hardship Hill

COT: Prayers for Falcon, his wife, his 4 kids, and F3 St Louis

OG Reunion Ruck

AO: the-farm
Q: I-Beam
PAX: Mayberry, Einstein, Toto (James Smith), Lightweight, Waxjob, Driftwood (Gary Bloom), Frosty, Wall Ball (Rob Harlow), Bartman (Jason Draper), Butters, Biscuits
FNGs: None
COUNT: 12
Ruck loops with PT and sandbags.