F3 Knoxville

Tag: I-Beam

20° OTB

AO: the-farm
Q: Bartman , Gibbler
PAX: Einstein, Gibbler, I-Beam
FNGs: None
COUNT: 4
WARMUP: yes. A few runs across the soccer field.

THE THANG:
Random PT using hills & bleachers. DORA 1,2,3 at the end.

MARY: nope

ANNOUNCEMENTS:

COT: Keep your problems in perspective. Many of our “problems” pale in comparison to what others around us are going through.

Earn the bird and the dessert

AO: dogpound
Q: Bartman
PAX: SlideRule (Stephen Sloan), Einstein, Choir Boy, Waxjob, Monstar, I-Beam
FNGs: None
COUNT: 7
WARMUP:
SSH
LBAC
Rockettes
Footsie

THE THANG:
Seabiscuit. Laps around Long Island. Exercises were:
thruster merkins 10
squat jump twists x20
imperial walkers x30

Curls & OH press with pee rocks

MARY:
Cash out SSH

ANNOUNCEMENTS:
None

COT:
The concept of thankfulness runs throughout scripture. We read 7-8 verses this morning. We have so much to be thankful for. One of the verses we read this morning seemed to be the most fitting:

“You will be enriched in every way to be generous in every way, which through us will produce thanksgiving to God.”
‭‭2 Corinthians‬ ‭9‬:‭11‬

Soccer field fun

AO: the-farm
Q: Gibbler
PAX: Waxjob, I-Beam, Gibbler
FNGs: None
COUNT: 3
Usual warm up exercises with work on the soccer fields with merkins and squats and abs and dry socks and various other exercises. We did stretching at the end of read psalm 18.

All over the place

AO: the-farm
Q: Lightweight , I-Beam, Bartman, La-Z-Boy (Zac Smith)
PAX: Lightweight, La-Z-Boy (Zac Smith), I-Beam, Bartman
FNGs: None
COUNT: 4
WARMUP:
We did
THE THANG:
Mosey up causeway
11s: Rail Rows/Dips
11s: coupon Squats/Jump squats (Lunges as mode of travel)
Calf raises down the stairs
Mosey back to AO grabbed coupons:
Coupon stations
Round 1: thrusters, pizza box carry, sand bag burpees, hinges
Round 2: Curls, rows, presses, rifle carry lunges
MARY:
No time
ANNOUNCEMENTS:
Check newsletter letter
COT:
Getting back to who you are, what is confidence, con fides = with faith

9/11 Memorial Stair Climb

AO: the-farm
Q: Lightweight , Bartman, Einstein, Waxjob, I-Beam, Charger, Mayberry, La-Z-Boy (Zac Smith), Madoff
PAX: La-Z-Boy (Zac Smith), Bartman, I-Beam, Einstein, Charger, Madoff, Mayberry, Waxjob
FNGs: None
COUNT: 9
WARMUP:
Round Robin style warm up, a little of this and a little of that
THE THANG:
2200 Stairs

MARY:
No time
ANNOUNCEMENTS:
None
COT: Everyday men did heroic things. Keep them and their families in your thoughts and prayers this week.
We also reminisced on how united the country was on 9/12.