F3 Knoxville

Tag: Lightweight

Paying the Rentx

AO: dogpound
Q: Nixon
PAX: Mayberry, Lightweight, Earmuffs (Dan Studt), Einstein, Aladdin, Pew-pew
FNGs: None
COUNT: 7
WARMUP:

Stretch 8 minutes :
Side Straddle Hops x 20
Tempo merkins
Should stretches
Chest stretches
Calf stretches
Quad stretches
Run to pull-up bars

THE THANG:

Accountability Buddy Pull-ups 3 sets
– Run to pull up bars
– Do one max set of pullups with your buddy
– Do two more sets to you max reps with you buddy assisting as needed
– Run to stairs as a group

– Location: Stair
– Do 69 reps
– 3 x 23 Pickle pounders
– 3 x 23 Monkey fuckers
– 3 x 23 Hello dollies
– Hold position squats
– Run to Restrooms

Wall near rest rooms
– Do 69 reps
– 3 x 23 Wall jumps
– 3 x 23 Dimond pushups
– 3 x 23 Carolina Dry Docks
– Run to CMUS

– Magic Mike with CMU
– Do 69 reps
– 3 x 23 Over head press
– 3 x 23 Curls
– 3 x 23 Goblet Squats

MARY: N/A

ANNOUNCEMENTS:

COT: Man in the area speech from Theodore Roosevelt. Reminded PAXs that they are men of action and that failure and sacrifice are part of life and when done with virtue will led to final victory.

Vest on…Vest off

AO: the-farm
Q: Aladdin
PAX: Lightweight, Pew-pew, Aladdin, Choir Boy, Einstein, Magnum, @razzmatazz @storermer
FNGs: None
COUNT: 7
WARMUP:
SSH
Cherry pickers
Arm circles
Stretching

THE THANG:
Run a lap around park weightless
Weighted circuit:
50 Dips
Shoulder blast with blocks 20/20/20
Split squats 25 per leg
Lunge to playground
Bear crawl from playground to small pavilion
Step ups 25 per leg
50 calf raises
2 sets of 25/25/25 rows/merkins/cdd
100 curls
Vest gun walk

MARY:
American hammers

ANNOUNCEMENTS:

COT:
Practice Gratitude

249th American Birthday World War Party

AO: dogpound
Q: Nixon
PAX: Windex, Lightweight, Love Shaq, Einstein
FNGs: None
COUNT: 5
WARMUP:

8 minutes stretch

THE THANG:

Accountability Buddy Pull-ups 3 sets
– Run to pull up bars
– Do one max set of pullups with your buddy
– Do two more sets to you max reps with you buddy assisting as needed

Set 1 Pull-up bars
20 x WWI f3nation.com/post/world-war-i-sit-up
20 x Foxhole f3nation.com/post/foxhole

Run to stairs as a group

Set 2 Stairs
20 x WWII f3nation.com/post/world-war-ii-sit-up
20 x Dive Bombers f3nation.com/post/dive-bombers

Run to CMU Armory

Set 3 CMU Armory
10 x WWIII World-War 3 Sit-up
10 x WMD f3nation.com/post/wmd
10 x Navy Seal Burpee f3nation.com/post/navy-seal-burpee
1 x Colt45

MARY:

Ring of fire Merkins 3 reps

ANNOUNCEMENTS:

Starfish on July 12th if Anderson County AOs
Dad Camp July 15-17th. See main slack for more details

COT:
America’s 249th birthday is a time to reflect that the freedoms we celebrate are not free and are not guaranteed by any god. Our freedoms must be maintained by continued sacrifice at home through civic virtues and moral leadership.

Hotel Madness

AO: dogpound
Q: Madoff
PAX: Mayberry, Lightweight, Charger, Windex
FNGs: None
COUNT: 5
WARMUP:
20 SSH
20 Tempo Squats to CMU
10 Rockettes
10 TN Ricking Chair
Run up hill
15 wide merkins to rail
Run to back of the peninsula

THE THANG:

5 ROUNDS
10 Jump Squats
20 V-Ups
30 Mountain Climbers
40 Jumping Jacks
50 Gas Pumpers or Flutter Kicks

Run to backbone
Dead Hang for Time
Run back to AO

CMU EMOM 10x
6 Uppercuts
4 squats to around the world

MARY: 1 min stretch

ANNOUNCEMENTS:

COT: Colossians 3:23 – Discussed excellence and the struggle men can have between being excellent at work, reframing that to being to honor God and our family. Shared my struggle with work sometimes and balancing work and family. Tried to encourage men that if you feel that struggles it’s a GOOD thing. That means you are aware and you are seeking to balance it. Also shared that if you are doing something mediocre, then consider getting rid of that thing…you probably do not care about it.

Circular Corporate Ladder

AO: the-farm
Q: Choir Boy
PAX: Lightweight, Trunk (Seth Knisley), Stoerner, Choir Boy
FNGs: None
COUNT: 4
WARMUP: Yep

THE THANG: Ruck the Big Loop alternating between merkins and squats at each pole. Start at 1 rep and add 1 rep at each pole. By the end, we had done20 poles of merkins and 20 poles of squats for a total of 210 merkins and 210 squats. We also stopped at the benches along the way and did 10 dips at each. We had time to ruck a second lap but without the exercises.

MARY: 1-minute plank

ANNOUNCEMENTS: Dog Pound flag handoff, dads’ camp, starfish convergence

COT: Why you? Why not you? See Isaiah 6:8 (“Here am I. Send me.”).