F3 Knoxville

Tag: Lightweight

Foggy Bottom Boys

AO: the-farm
Q: Choir Boy
PAX: Einstein, Choir Boy, Lightweight, Bartman, Aladdin
FNGs: None
COUNT: 5
WARMUP: We were weighted up, so we stretched and kept it simple.

THE THANG: Ruck half way around the Big Loop to the large pavilion for a circuit: 60-second plank, 50 step-ups (total), 40 dips, 30 merkins, 20 jump squats, 10 rail rows, and 5 burpees. We did three rounds. Ruck around the other half of the Big Loop back to the AO while we watched a big flatbed truck back into the park in between our cars.

MARY: Rucked around the Tanning Bed until time (about 1 minute)

ANNOUNCEMENTS:

COT: Shared about the time that I had a flat tire at the Equalizer. After the prayer, and without being asked, everyone pitched in and helped (although it was mainly Stripped and his pit crew expertise and equipment). The tire was changed in no time. No one left me behind to change the tire in the dark by myself. True HIMs indeed and in action, not just words and empty “ayes!”

Fantastic Foursome

AO: the-farm
Q: Choir Boy
PAX: Lightweight, Aladdin, Einstein, Choir Boy
FNGs: None
COUNT: 4
WARMUP: Yep, and a little more/longer than usual

THE THANG: Walking lunges through the grass and Bernie up the hill to the loop around the soccer field for 5 minutes of running around the loop. Then, sprints across the soccer field and recover while walking back to the starting end. Fellowship mosey up the hill to the top of the Big Loop. 76 merkins, 76 squats, 76 mountain climbers, and a 76-second plank. Rinse and repeat for a total of 2 rounds of that circuit. Wait on Einstein to save his worm. Mosey down the hill through the grass to the other side of the Big Loop. Mosey back to the AO.

MARY: N/A

ANNOUNCEMENTS: Haw Ridge, which has turned into something on the slack channel that none of us understand or signed on for.

COT:

“Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.” – Thomas Jefferson

“Do what you can, with what you have, where you are.” – Theodore Roosevelt

Matterhorn Repeats

AO: dogpound
Q: Madoff
PAX: Lightweight, Junk (Sam Yoakum), Earmuffs (Dan Studt), Aladdin
FNGs: None
COUNT: 5
WARMUP:
20 SSH
5 Cherry Pickers
20 TN Rocking Chairs
5 Cherry Pickers
10 baby arm circles forward, backward, then 10 Grady Corns
5 Cherry Pickers

Run up hill to 10 Wide Merkins to the Rail and 10 Dips
Keep Running around the peninsula stopped 3 times for 10 toe taps on 4-count, ending at base of Matterhorn

THE THANG:
Run Up Matterhorn then Walk down and Repeat (8x)
Walk back towards AO, mall walk race
7’s – Tyson Merkins and Squat to Inch Worn Walkout

MARY:
20 Gas Pumpers
10 Freddie Mercury
3 Knoxville Cherry Pickers

ANNOUNCEMENTS: Escape Haw Ridge

COT: Shared a praise report from my personal life that represents an answered prayer that I have been waiting some time for. Reminder that faith is built in the waiting not in answered prayers necessarily.

Moans and Groans

AO: the-farm
Q: Aladdin
PAX: Bartman, Lightweight, Pew-pew, Aladdin, Choir Boy
FNGs: None
COUNT: 5
WARMUP: the usual

THE THANG: many things that caused moans and groans

MARY: no time for that

ANNOUNCEMENTS: haw ridge, Rucking Farmers

COT: what is your Reflection?

Lightweight Not The Honker- Confirmed

AO: the-equalizer
Q: Bookman
PAX: Stripped, Cheney, Ribbed (Joshua Sagraves), Lightweight, Snowbird, Bookman
FNGs: None
COUNT: 6
WARMUP: SSH, Tie Fighters, Gradycorns, Rockettes, Tempo Squats

THE THANG:
40 on 20 off 4 rounds of each exercise, 1 minute between sets

MARY: putting away the CMUs

ANNOUNCEMENTS: haw ridge, F3 Roco Ice Bears, Hardship Hill

COT:2 Corinthians 4:16-18