F3 Knoxville

Tag: I-Beam

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.

Ruck miles because were old and injured

AO: the-farm
Q: Gibbler , I-Beam, Lightweight, Mayberry, Gibbler
PAX: Gibbler, I-Beam, Lightweight, Mayberry
FNGs: None
COUNT: 4
WARMUP: SSH and cherry pickers

THE THANG: rucking and more rucking and listening to all of us complain about the idiots in life that surround us.

MARY: none. We’re married. We don’t need abs.

ANNOUNCEMENTS:

COT: coffee time to meet Bartman