F3 Knoxville

Tag: Lightweight

Bizarro Tabata

AO: the-farm
Q: Choir Boy
PAX: Choir Boy, Einstein, Lightweight, Full Tank, Wagon Wheel (John-Mark Chesney)
FNGs: None
COUNT: 5
WARMUP: Yup

THE THANG: Bizarro Tabata around the big loop (10 seconds on, 20 seconds off x 8 rounds). The exercises were: burpees, dips, merkins, CDDs, handrail rows, and V-ups. We ran for 30 seconds in between exercises.

MARY: Flutter kicks (4 count) x 50, LBCs for the last minute until time

ANNOUNCEMENTS: Convergence at the Asylum in the morning beginning at 6:30 with the nantan handoff at 7:30 followed by grow school at Bearden High School. GTE on Saturday evening/night through Sunday morning for the crazy folks.

COT: Take solace in the little victories and successes of your day.

Cold Again

AO: dogpound
Q: Madoff
PAX: Lightweight, La-Z-Boy (Zac Smith), Earmuffs (Dan Studt), I-Beam, Lt. Dan, Google(Tim Dugas)
FNGs: None
COUNT: 7
WARMUP:
20 SSH
10 Tempo Squats
10 Grady Corns
10 Tiefighters Forward then Backwards
15 Calf Raises
Slowzy to the Workout Spot

THE THANG:
Circuit x3
15 Merkins
15 Air Squats
15 Box Cutters
15 CDD
15 Iron Mikes
15 Butterfly Sit-Ups
30 Mountain Climbers + Keep going until the 6 is done
Run a lap around the complex

Completed the 4th round of exercise and ran to Matterhorn
One Sprint up Matterhorn with a recovery walk to the bottom
Mozy back to AO

MARY: N/A

ANNOUNCEMENTS: Convergence this Saturday + GTE event. Planted seeds for discussion on Hardship Hill participation

COT: Discussed leadership and accountability. Tried to encourage every HIM to be a leader, look around and find someone to bring alongside you, lead by example, or lead from wherever you are…because you have some unique to contribute.

Thunderdome Circles

AO: dogpound
Q: Mayberry
PAX: I-Beam, Lightweight, Earmuffs (Dan Studt), Waxjob
FNGs: None
COUNT: 5
WARMUP:
Some stuff
THE THANG:
Some circles in Thunderdome
MARY:
N/A
ANNOUNCEMENTS:
N/A
COT:
Prayers for Waxjob’s daughter

DP 4/10/24

AO: dogpound
Q: Mayberry
PAX: La-Z-Boy (Zac Smith), Earmuffs (Dan Studt), Lightweight, Spicoli, Einstein
FNGs: None
COUNT: 6
WARMUP:
Some stuff

THE THANG:
-curls, OHP, tri press while slowsing to the base of Matterhorn

-7 rounds up Matterhorn with 5 pull ups at the bars, and 10,10,10 of merkins, squats, gas pumpers while holding weights

MARY:
Some more stuff
ANNOUNCEMENTS:

COT:

Prayers for LZB as his daughter gets her DL.

Loredo

AO: dogpound
Q: Madoff
PAX: Lightweight, Earmuffs (Dan Studt), La-Z-Boy (Zac Smith), Mayberry, I-Beam, Junk (Sam Yoakum)
FNGs: None
COUNT: 7
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT: