F3 Knoxville

Tag: Lightweight

Elevens Plus

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AO: the-farm
Q: Einstein
PAX: Bartman, Lightweight, Choir Boy
FNGs: None
COUNT: 4
WARMUP:
Side straddle hops
Arm Circles
Cherry Pickers
Tempo Squats

THE THANG:
11s
CDDS and Bobby Hurleys in the lot, with a bear crawl around the parking block between each set

Merkins and squats at the stairs, stopping for a 5x calf raise in between each set

Head to the pavilions for Bench Dips and Box Jumps, doing 3x pull ups between each set. Made it half way through.

MARY:
10x Suitcase in cadence

ANNOUNCEMENTS:
Forge coming up

COT:
Competence is how good you are when there is something to gain. Character is how good you are when there is nothing to gain. People will reward you for competence. But people will only love you for your character.”

Pound Tour

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AO: dogpound
Q: Einstein , Bartman, Lightweight
PAX: Bartman, Lightweight, Einstein
FNGs: None
COUNT: 3
WARMUP:
We tried

THE THANG:
11s – Rocky’s and Incline Merkins

Ladder up the Matterhorn
Base – BBS
Backbone – Pullups and BBS
Summit – BBS, Merkins, Jump Squats
Repeat the way down

Intermittent Burpees, Moonwalker Merkins, Ran Restraunt Hill as we made our way back

MARY:
Flutter Kicks, Suitcase, Side Crunch

ANNOUNCEMENTS:

COT:

Game on…

AO: dogpound
Q: Einstein
PAX: Earmuffs (Dan Studt), Aladdin, Snitch (Cory Beilharz ), Bartman, Pew-pew, Lightweight
FNGs: None
COUNT: 7
WARMUP:
The usual

THE THANG:
We set up some bases and broke into two teams. Each team roll the dice, run to that base and do the exercise along with each base after that one. For example, roll a 2 and skip the exercise at first, but must work at 2,3 and home. First team to 5 won.

Exercises. All 20 ct.
Rd 1 Merkins, Squats, BBS, Burpees
Rd 2 CDDs, Twinkle Toes, Freddy Mercurys, Burpees
Rd 3 Shoulder Taps, Lunges, Gas Pumpers, Burpees

MARY:
No Time

ANNOUNCEMENTS:

COT:
Adultery is a slippery slope. If you think you’re struggling, seek accountability or be prepared for the consequences. Bible filled with examples. Psalm 51 David commits adultery and pays a heavy price. In Genesis Joseph successfully avoids temptation. Be strong Men and protect your relationship with your wife.

Double nickels

AO: the-farm
Q: Bartman
PAX: Aladdin, Choir Boy, Lightweight, Einstein, Pew-pew, Mahoney
FNGs: None
COUNT: 7
WARMUP:
Yes

THE THANG:
Rounds of 55. Do exercise x 10, then run to end destination, do same exercise x9, then back to start, x8……continue until you’ve worked down to 1.

R1. parking curb merkins
R2. American hammers 4-ct
R3. Step ups
R4. Easy ups / rail rows
R5. Jump squats

MARY:
LBC cash out

ANNOUNCEMENTS:

COT:

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate, only love can do that.” —Martin Luther King, Jr.

“You are the salt of the earth, but if salt has lost its taste, how shall its saltiness be restored? It is no longer good for anything except to be thrown out and trampled under people’s feet. “You are the light of the world. A city set on a hill cannot be hidden. Nor do people light a lamp and put it under a basket, but on a stand, and it gives light to all in the house. In the same way, let your light shine before others, so that they may see your good works and give glory to your Father who is in heaven.
‭‭Matthew‬ ‭5‬:‭13‬-‭16‬ ‭ESV‬‬

Crawling and Lunging Around

AO: the-farm
Q: Choir Boy
PAX: Einstein, Lightweight, Aladdin, Choir Boy, Pew-pew, Oil Check
FNGs: None
COUNT: 6
WARMUP: 1 burpee
11 rockettes
19 Abe Vigodas
38 SSHs (4 count)

The buy-in: 87 merkins

THE THANG: Around the Big Loop, bear crawl to the light pole, do 5 merkins, wait on the 6, lunge to the next light pole, do 5 squats, wait on the 6, rinse and repeat through all 40 light poles.

MARY: No time (but we did 13 merkins to total 100 after time was called)

ANNOUNCEMENTS:

COT: My dad was born on 1/11/1938. He would have been 87 this year. Happy Birthday, Dad.