F3 Knoxville

Tag: Lightweight

Fantastic Foursome

AO: the-farm
Q: Choir Boy
PAX: Lightweight, Aladdin, Einstein, Choir Boy
FNGs: None
COUNT: 4
WARMUP: Yep, and a little more/longer than usual

THE THANG: Walking lunges through the grass and Bernie up the hill to the loop around the soccer field for 5 minutes of running around the loop. Then, sprints across the soccer field and recover while walking back to the starting end. Fellowship mosey up the hill to the top of the Big Loop. 76 merkins, 76 squats, 76 mountain climbers, and a 76-second plank. Rinse and repeat for a total of 2 rounds of that circuit. Wait on Einstein to save his worm. Mosey down the hill through the grass to the other side of the Big Loop. Mosey back to the AO.

MARY: N/A

ANNOUNCEMENTS: Haw Ridge, which has turned into something on the slack channel that none of us understand or signed on for.

COT:

“Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.” – Thomas Jefferson

“Do what you can, with what you have, where you are.” – Theodore Roosevelt

Matterhorn Repeats

AO: dogpound
Q: Madoff
PAX: Lightweight, Junk (Sam Yoakum), Earmuffs (Dan Studt), Aladdin
FNGs: None
COUNT: 5
WARMUP:
20 SSH
5 Cherry Pickers
20 TN Rocking Chairs
5 Cherry Pickers
10 baby arm circles forward, backward, then 10 Grady Corns
5 Cherry Pickers

Run up hill to 10 Wide Merkins to the Rail and 10 Dips
Keep Running around the peninsula stopped 3 times for 10 toe taps on 4-count, ending at base of Matterhorn

THE THANG:
Run Up Matterhorn then Walk down and Repeat (8x)
Walk back towards AO, mall walk race
7’s – Tyson Merkins and Squat to Inch Worn Walkout

MARY:
20 Gas Pumpers
10 Freddie Mercury
3 Knoxville Cherry Pickers

ANNOUNCEMENTS: Escape Haw Ridge

COT: Shared a praise report from my personal life that represents an answered prayer that I have been waiting some time for. Reminder that faith is built in the waiting not in answered prayers necessarily.

Moans and Groans

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

THE THANG: many things that caused moans and groans

MARY: no time for that

ANNOUNCEMENTS: haw ridge, Rucking Farmers

COT: what is your Reflection?

Lightweight Not The Honker- Confirmed

AO: the-equalizer
Q: Bookman
PAX: Stripped, Cheney, Ribbed (Joshua Sagraves), Lightweight, Snowbird, Bookman
FNGs: None
COUNT: 6
WARMUP: SSH, Tie Fighters, Gradycorns, Rockettes, Tempo Squats

THE THANG:
40 on 20 off 4 rounds of each exercise, 1 minute between sets

MARY: putting away the CMUs

ANNOUNCEMENTS: haw ridge, F3 Roco Ice Bears, Hardship Hill

COT:2 Corinthians 4:16-18

Shamrocked

AO: the-farm
Q: Einstein
PAX: Lightweight
FNGs: None
COUNT: 2
WARMUP:
Usual

THE THANG:
Starting from the center of the bball court, we did 3 ct burpees and 17 ct of an exercise, and then looped around one corner of the lot and back to center to do the work again. Did this around all four corners of the lot giving us our Shamrock. To make it even more fun we did Leprechaun Leaps (skipped) on and off the court.

Did Merkins, Squats, LBC, Dry Docks, Twinkle Toes

MARY:
Hollow Rocks, Side Crunch, Heals to Heaven

ANNOUNCEMENTS:

COT:
We learned about St Patrick, and that after being kidnapped by Irish Raiders he was enslaved for 6 years by them. During that time found Christianity, escaped, and then trained as a priest. He returned to Ireland where he was enslaved to do mission work.

He’s credited with spreading Christianity across Ireland in the 5th century, a time when the island was mostly pagan, baptizing thousands , ordained priests, and established churches. Patrick died on March 17, around 461. That date became his feast day.