F3 Knoxville

Tag: Lightweight

The Farm “Soup Kitchen”

AO: the-farm
Q: Aladdin
PAX: Aladdin, Bartman, Choir Boy, Einstein, Lightweight
FNGs: None
COUNT: 5
WARMUP:

THE THANG:
2 min challenge

Four corners:
5-10-15-20
5’s Burpees
Merkins
Jump Squats
Captain Thor
CDD

MARY:
Superman swings
Flutter Kicks

ANNOUNCEMENTS:

COT: Gratitude

Fun Farm Freakin Cold Friday

AO: the-farm
Q: Aladdin
PAX: Aladdin, Bartman, Choir Boy, Lightweight, Mahoney, Pew-pew
FNGs: None
COUNT: 6
WARMUP:
SSH
Cherry pickers
Rockettes
Burpees

THE THANG:
Basketball circuit 1,2,3,4,5 of each exercise run to baseline rinse and repeat 10x
Burpee, squats, imperial walker, lunges, merkin

Run the farm with burpees and Merkin thrusters

Calf work, 7’s on the stairs, box jumps, dips. And more running.

MARY:
Flutter kicks

ANNOUNCEMENTS:

COT:

Citius Altius Fortius

AO: dogpound
Q: La-Z-Boy (Zac Smith)
PAX: Aladdin, Mayberry, Madoff, Lightweight, Earmuffs (Dan Studt), High Heels (Henry Ritchie)
FNGs: None
COUNT: 7
WARMUP:

SSH
Burpees x2
Baby arm circles
Michael Phelps
KCP
Butt kickers
High Knees
Karaoke
Prime Times

THE THANG:

Mosey to the Backbone
5 Pull-Ups
10 Merkins
15 Squats

5 Rounds

Slow Bernie up Matterhorn

Mosey to the Boat

Shuttle Run x3

Mosey to CMUs

Colt 45s
Tricep Extension
CMU Bear Crawl

MARY:

Nah

ANNOUNCEMENTS:

Bro-lympics

COT:

Citius – Altius – Fortius – Comuniter

Stronger – Higher – Faster – Together

Steve Prefontaine was an Olympic runner from Oregon in the 70s and also the namesake of my dog.

He was a flat out runner that didn’t buy into strategy, or %, he was a flat out runner.

My fav quote from Pre, that I couldn’t remember is, “To give anything less than your best, is to sacrifice the gift”.

Hit me in the car.

Hope all of you men work to get Stronger – Higher – Faster – Together.

3 Ring Circus

AO: dogpound
Q: Bunches
PAX: Junk (Sam Yoakum), Lightweight, Einstein, La-Z-Boy (Zac Smith), Mayberry
FNGs: None
COUNT: 6
WARMUP:
SSH, Baby Arm Circles,1 fast Cherry Picker, Knoxville Cherry Pickers, Rockettes, Mozy to Thunder Dome

THE THANG:
Rotate through circles in groups, pick one exercise while the timer Runs
Circle 1 (Lunges, Squats, Calf Raises)
Circle 2 (Butterfly Kicks, LBS, Freddy Ms)
Circle 3 (Merkins, Derkins, Power T Merkin)
Dodgeball game (3x Burpee penalty)
MARY:
Plank, Incline Pickle Pounders
ANNOUNCEMENTS:
Bro-lympics is coming
COT:
Pobody’s Nerfect, try anyway

CMU Moves

AO: dogpound
Q: Madoff
PAX: Lightweight, Earmuffs (Dan Studt), La-Z-Boy (Zac Smith), Mahoney, Aladdin, Einstein
FNGs: None
COUNT: 7
WARMUP:
20 SSH
20 Rockettes
10 TN Rocking Chairs
10 Merkins

THE THANG:
20-18-16-10 with a Run
Swing Squats
Hollow Hold Presses
Alt Reverse Lunge w/Press
Clean to Goblet Squat
Alt Lateral Squats
Plank with arm leg raise

MARY:
4 Knox Cherry Pickers
4 worlds greatest stretch

ANNOUNCEMENTS: 9 year convergence

COT: perseverance