F3 Knoxville

Tag: Lightweight

Blimps & more

AO: the-farm
Q: Bartman
PAX: Aladdin, Choir Boy, Einstein, Lightweight, Mahoney
FNGs: None
COUNT: 6
WARMUP:
Normal stuff.

THE THANG:
BLIMPS x 25 in a figure-8 pattern around the parking lot

Reverse crawl the stairs

7’s with rock (squats, flamingos, lunges)

Parking curb merkins

MARY:
Lbc, hello dolly, protractors

ANNOUNCEMENTS:

COT:
Reflected on the concept of meekness from the sermon on the mount (Matthew 5).

All over the place

AO: the-farm
Q: Lightweight , I-Beam, Bartman, La-Z-Boy (Zac Smith)
PAX: Lightweight, La-Z-Boy (Zac Smith), I-Beam, Bartman
FNGs: None
COUNT: 4
WARMUP:
We did
THE THANG:
Mosey up causeway
11s: Rail Rows/Dips
11s: coupon Squats/Jump squats (Lunges as mode of travel)
Calf raises down the stairs
Mosey back to AO grabbed coupons:
Coupon stations
Round 1: thrusters, pizza box carry, sand bag burpees, hinges
Round 2: Curls, rows, presses, rifle carry lunges
MARY:
No time
ANNOUNCEMENTS:
Check newsletter letter
COT:
Getting back to who you are, what is confidence, con fides = with faith

Not THE Eleven

AO: dogpound
Q: Madoff
PAX: Lightweight, Junk (Sam Yoakum), Mayberry, Tinactin (F3 Naperville 1stF), SlideRule (Stephen Sloan), Bunches, Mahoney, Aladdin
FNGs: None
COUNT: 9
WARMUP:
20 SSH
15 Rockettes
10 TN Rocking Chairs
4 Knox Cherry Pickers
Mozy up the Hill
15 slow stretchy Merkins
15 slow stretchy dips

THE THANG:
11s – Squat Jumps and No Cheat Merkins
In between 30 yards
“1. Bear Crawl
2. Lunge Walk
3. Burpee Broadjump
4. Mosey
5. Side Shuffle”
MARY:
15 Leg Lifts
10 Cocoons
10 Gas Pumpers
10 v-Ups

ANNOUNCEMENTS: Check the newsletter

COT: Shared about a recent thing with my 2.0 Son wanting to watch 80s, 90s, 2000s action movies with me and me having to make time to do it. I enjoy it every time and it’s reminded me lately to make all the moments I have with my kids at home very intentional and memorable.

VQ by Pew Pew

AO: the-farm
Q: Pew-pew
PAX: Aladdin, Bartman, Choir Boy, Einstein, Lightweight, Oil Check
FNGs: None
COUNT: 6
WARMUP: Regular

THE THANG:
Ladders by 2 to 20, bear crawl and mosey around playground between each set, total:
110 curls
110 squat thrusters
110 box jumps
20 pull-ups
20 merkins

MARY: gas pumpers, hello dolly’s, big boy sit-ups

ANNOUNCEMENTS: 2nd F lunch today @ noon – Corner 16 restaurant

COT: We were never promised no suffering, matter of fact we are called to embrace suffering, and be thankful for the strength we gain through it. Regardless of whether we see it, the turmoil in our lives is all in His plan, and we need to have faith in Him, and be at peace, even in difficult times.

Decending ladder

AO: the-farm
Q: Bartman
PAX: Aladdin, Choir Boy, Einstein, Lightweight, Pew-pew
FNGs: None
COUNT: 6
WARMUP: normal stuff

THE THANG:

Descending ladder.

10 iron Mike (4 ct)
9 decline Merkin
8 plank jack (4 ct)
7 box jump
6 cdd
5 superman swim
4 speed skaters
3 side merkins (per side)
2 tricep press (per side)
1 1-min wall sit

MARY:
Crunchy frogs

ANNOUNCEMENTS:
2nd F lunch Friday @ Corner 16 on Northshore

COT:

Workloads sometimes seem insurmountable. Just start. Get something accomplished. Don’t quit. Before you know it you’ve accomplished a lot and have the motivation to finish.