F3 Knoxville

Tag: Lightweight

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:

If You’re Honest

AO: dogpound
Q: Madoff
PAX: Lightweight, Earmuffs (Dan Studt), La-Z-Boy (Zac Smith), Aladdin, Mayberry, I-Beam
FNGs: None
COUNT: 7
WARMUP:
15 SSH
1 Burpee
10 Rockettes
1 Burpee
5 Knox Cherry Pickers
1 Burpee
Slow mozy to Matterhorn, up the hill, and to the pavilion

THE THANG:
Tabata – 8 rounds 20 sec work 10 sec rest – 1 min jog to gate and back/rest
MERKINS, SQUATS, LBCs, CALF RAISES, PLANK SLOW MARCH
Mozy, no stops, back to AO
(I clocked 1.78 miles for the day)

MARY:
Birthday Rounds
Burpees, Imperial Walkers, Squats, Tie Fighters, BIG Arm Circles

ANNOUNCEMENTS:
Escape Haw Ridge, Leadership meeting invite, and convergence for GTE

COT:
Be honest with others but more importantly be honest with yourself. Honest about what you need to work on to improve. Encouraged all to look inward and find something we can improve about ourselves, if we look honestly at ourselves.