F3 Knoxville

Tag: Lightweight

Better late than never

AO: the-equalizer
Q: mouthwash (Mike)
PAX: Blindside, Lightweight, Madoff, mouthwash (Mike), Ribbed
FNGs: None
COUNT: 5
WARMUP: ssh x20, tempo squats, windmill, little bit of this and little bit of that

THE THANG: Tabata under the pavilion.

– merkins
– Squat jumps
– Box cutters
– Carolina dry docks
– Bulgarian split squats
– Side crunches
– Dips
– Calf raises

MARY:

ANNOUNCEMENTS:

COT:

Tanning Bed weight workout

AO: the-farm
Q: Gibbler
PAX: Gibbler, Lightweight, Waxjob, Mayberry, @Charger
FNGs: None
COUNT: 5
WARMUP: the normal. Introduced Mayberryto the TIE fighter origins.

THE THANG: various weight bearing exercises using the tanning bed as a base. Used CMU’s to get a break with OH carries and farmer carries.

MARY: some good stretching

ANNOUNCEMENTS:

COT: we don’t control other people’s actions. We control our response. James Clear 321

Two Tabatas in One Week

AO: the-farm
Q: Choir Boy
PAX: Choir Boy, Aladdin, Einstein, Lightweight, Trash Panda, Madoff
FNGs: None
COUNT: 6
WARMUP: Yep

THE THANG: Mosey to the big pavilion for a Tabata workout – 8 rounds of the exercise at 20 seconds on and 10 seconds off. The rounds were CDDs, lunges, leg lifts, merkins, convergence step-ups (4 rounds on one leg and switch for 4 rounds on the other leg). I may be forgetting one. We ran around the playground in between rounds. Mosey back to the AO.

MARY: 25 American hammers on a 4-ct and held plank until time (under a minute).

ANNOUNCEMENTS: Escape from Haw Ridge, GTE, Smokies convergence

COT: Enjoy the time that you have while you still have it.

Three Ladders – Plus running the light poles

AO: dogpound
Q: Earmuffs (Dan Studt)
PAX: Lightweight, Ribbed, Tank (Chris DeFranco), Madoff, mouthwash (Mike), cclark2284
FNGs: None
COUNT: 7
WARMUP:
20 SSH
15 Tempo Squats
10 Tie Fighter Forward
10 Tie Fighters Backwards
10 Tempo Merkins
5 Cherry Pickers

THE THANG:
First 5 – Core
10 LBCs
10 American Hammers
10 Flutter Kick (each leg)
10 Box Cutters
Six-Pack (heel taps, right oblique, left oblique, LBC, leg raises, WWII)

Second 5 – Legs
10 Squats
10 Lunges (each leg)
10 Flamingos (each leg)
10 Mountain Climbers
10 Bulgarian Split Squats (each leg)

Third 6 – Upper body
10 Merkins
10 Shoulder Taps
10 Diamond Merkins
10 CDDs
10 Merkin Jack (Plank Jack done at the bottom of the Merkin)
10 at the Backbone: 10-second hang, 10-second lower from chin up, 10 pull ups

MARY:
Ring of Fire
3 Squats counting down to 1
3 Merkins counting down to 1 (with some claps)

ANNOUNCEMENTS:
Escape Haw Ridge and Smokies Convergence

COT:
Earmuffs spoke his heart!

No Time for Pull-Ups

AO: dogpound
Q: Madoff
PAX: Lightweight, La-Z-Boy (Zac Smith), Earmuffs (Dan Studt), Mayberry, Junk (Sam Yoakum), Aladdin
FNGs: None
COUNT: 7
WARMUP:
20 SSH
10 Rocekttes
10 Tempo Squats
5 Knoxville Cherry Pickers
10 Open the Gates
Run long way to restaurant stairs

THE THANG:
3 Rounds – 45 secs + 15 secs rest
– Burpees
– Mountain Climbers
– High Knees
– Plank Jacks
– Squat Jumps
– Merkins
– Willie Mayes Hayes
– LBCs

Fellowship Mozy back – along the way did Lemur Jumps between light poles and then mozy back to AO

MARY:
10 Inch Worm to T release Merkins
20 Flutter Kicks
10 Froggy Crunches
10 v-Ups
3 Tempo squats with a 4 sec hold

ANNOUNCEMENTS: See newlsletter

COT: Shared story about my kids and looking for the emotions underneath a conflict to get to the root.