F3 Knoxville

Tag: Lightweight

Just Another Day

AO: dogpound
Q: Madoff
PAX: Lightweight, Earmuffs (Dan Studt), Aladdin
FNGs: None
COUNT: 4

WARMUP:
20 SSH
10 Rockettes
10 tempo squats
15 calf raises
10 Grady corns
Run up the hill

THE THANG:
4 rounds
40 squats
30 BBS
20 merkins
10 burpees
400m run

Dora 3 rounds
Bear crawl up hill and do 10 4-count plank jacks
Partner completed gas pumpers, Georgia cheerleaders, and flutter kicks

MARY: cherry pickers and boat/canoe for 2 min
ANNOUNCEMENTS: escape from haw ridge and planted seed of intentional growth activities.
COT: see your kids and what you teach them like God sees us. Practice patience and love.

Who needs a Q, anyway!

AO: the-farm
Q: Aladdin , Lightweight
PAX: Aladdin, Lightweight, Big Red
FNGs: None
COUNT: 3

WARMUP: stretching waiting on Q. Little of this, little of that…waiting on Q. No Q to be seen.

THE THANG:
Take a lap…
Baseline runs in tanning bed with interval workouts. Starting at 10 down by 2’s with sprints in between.

MARY:
ANNOUNCEMENTS:
COT:

I’m 40 Dude

AO: dogpound
Q: La-Z-Boy (Zac Smith)
PAX: Peacekeeper, Lightweight, Mayberry, Madoff
FNGs: None
COUNT: 5
WARMUP:
SSH IC x 40
BA Circ x 5
Windmill IC x 5
Burpees OYO x 40

THE THANG:

20 – Merkins, Squats, Lunges
Run .20 miles (estimated)

AMRAP

Mosey back to AO
40 Curls with Pee Rocks

MARY:

Flutter Kick IC x 40
Side Crunch OYO x 10
LBC IC x 20
Runners Stretch

ANNOUNCEMENTS:
COT:

Let’s optimize our F’ing lives

Fitness
Faith
Family
Friends
Finances
Fun

Instead of Mayberry

AO: dogpound
Q: Madoff
PAX: Lightweight, Earmuffs (Dan Studt), I-Beam, Aladdin, Madoff
FNGs: None
COUNT: 5
WARMUP:
20 SSH
10 Windmills
10 Little Baby Arm Circles
10 Reverse Little Baby Arm Circles
10 Grady Corns
Groucho Marx towards the run
Mozy uphill- 15 dips – Mozy to the Left – 20 Flutter Kicks – Mozy to Stairs
THE THANG:
Complete Circuits 2x back to back, run to restaurant, recover walk down and proceed to next circuit
Circuit 1
20 squats
10 merkins
20 lunges (10 per leg)
10 burpees
Circuit 2:
20 mountain climbers (10 per leg)
10 dips (use the curb)
20 Freddie mercury (10 per side)
10 jump squats
Circuit 3:
20 plank jacks (2 count)
10 CDD
20 LBC
10 tuck jumps
Circuit 4:
20 Apollo oh no (10 per side)
10 spiderman push-ups (5 per side)
20 American hammers (10 per side)
20 Groucho Marx (10 each leg)
Circuit 5:
20 high knees (10 per leg)
10 Ranger Merkins
20 leg raises
10 squat jumps
MARY:
20 LBC (4 count)
ANNOUNCEMENTS:
Convergence on 17th 7am at Big Ball
Lightweight announced 3rd Sat Veterans Breakfast (more details to come)
COT:
Thank you for encouraging others at F3 and in your lives. Reminder to all that as a Man you can encourage other men in a special way and we should look for opportunities to do that.

Light poles

AO: the-farm
Q: School Zone (Michael Shope)
PAX: Aladdin, Choir Boy, Jason E Fisher, Lightweight, School Zone (Michael Shope)
FNGs: None
COUNT: 5
WARMUP:
✅
THE THANG:
Two laps around the big loop.
Lap 1: 5 merkins at each light pole, 10 dips at each bench
Lap 2: 5 squats at each light pole
MARY:
Ring of fire
Boat/canoe
ANNOUNCEMENTS:
Convergence at Big Ball – clown car from Kroger leaving at 6:10
COT:

”which our more presentable parts do not require. But God has so composed the body, giving greater honor to the part that lacked it, that there may be no division in the body, but that the members may have the same care for one another. If one member suffers, all suffer together; if one member is honored, all rejoice together.“
‭‭1 Corinthians‬ ‭12‬:‭24‬-‭26‬ ‭ESV‬‬
bible.com/bible/59/1co.12.25-26.ESV