F3 Knoxville

Tag: Lightweight

Court Time at the Farm

AO: the-farm
Q: Aladdin
PAX: Aladdin, Einstein, Lightweight, Oil Check, Pew-pew
FNGs: None
COUNT: 5
WARMUP:
Cherry Pickers :cherries:
Tempo Squats
Windmills
Arm Circles
Lap around basketball court :basketball:

THE THANG:

2 minute ladder up
Suicides with exercises. Start with 2 and add 2 at every line:
Merkins
Bigboys
Squat floor touch Iron Mikes
American Hammers
CDD
Bear crawl to each line, Bernie back
2 minute ladder down

MARY: none

ANNOUNCEMENTS: none

COT: don’t let pride harden your heart

2016-14

AO: dogpound
Q: Madoff
PAX: Lightweight, Earmuffs (Dan Studt), La-Z-Boy (Zac Smith), Bunches, SlideRule (Stephen Sloan), Snitch (Cory Beilharz ), Einstein
FNGs: None
COUNT: 8
WARMUP:
6 Motivators
15 Rockettes
CMU walk to the Thunderdome
10 Little Baby Arm Circles Forward, 10 back, 10 Grady corns
3 Cherry Pickers

THE THANG:
20-18-16-14
KB Swings
High Pulls
Plank Pull Throughs (2 count)
Clean to Press
Lunge

50 – Knee to Elbows (25 each side)
40 – Heel Taps (2 count)
30 – Leg Lifts
20 – Toe Taps
10 – Suitcase Crunch in cadence

MARY:
Put up the CMUs
1 slow cherry picker

ANNOUNCEMENTS: Reminder to read the newsletter

COT: Shared my experience visiting the September 11 Memorial Museum in New York City. Focus on the room with stories from the family and friends of the victims which were the last things they heard. Reminder that how you impact your community is something to be intentional about each day because you never know when it will be over and what will be left is your legacy.

9/11 tribute to first responders

AO: the-farm
Q: Bartman
PAX: Aladdin, Choir Boy, Einstein, Lightweight
FNGs: None
COUNT: 5
WARMUP:
Merkins, tempo squats, imperial walkers, stretches

THE THANG:
Upper body x25
– Stability merkins (on rock)
– tricep press up
– curl / press (rock)
– spread eagle merkin

Lower body x25
– squats (rock)
– Calf raises
– Flamingo (rock)
– Iron mikes

Core x25
– roll up v up
– Side crunch
– Peter parker
– Plank up/down

Mixture x25
– Thrusters (rock)
– Superman swim
– Dive bombers
– Squat jumps

Mosey back to AO with 11 burpees on the way

MARY:
Dealers choice

COT:

Talked about 9/11 & how would we live today differently if we knew it would be our last.

But concerning that day or that hour, no one knows, not even the angels in heaven, nor the Son, but only the Father. Be on guard, keep awake. For you do not know when the time will come. It is like a man going on a journey, when he leaves home and puts his servants in charge, each with his work, and commands the doorkeeper to stay awake. Therefore stay awake—for you do not know when the master of the house will come, in the evening, or at midnight, or when the rooster crows, or in the morning— lest he come suddenly and find you asleep. And what I say to you I say to all: Stay awake.””
‭‭Mark‬ ‭13‬:‭32‬-‭37‬ ‭ESV‬‬

Iron Pax 2024 – Week0

AO: dogpound
Q: Madoff
PAX: Lightweight, Mayberry, Junk (Sam Yoakum), Bunches, La-Z-Boy (Zac Smith), Snitch (Cory Beilharz ), FunGuy
FNGs: None
COUNT: 8
WARMUP:
6 Motivators and walk to the Trail of Tears

THE THANG:
Week0
EMOM 5 Burpees then max Thrusters
Once you hit 100 thrusters run a lap

EMOM 5 Thrusters then max Burpees
Once you hit 100 burpees run a lap

MARY:
Laying down crossover stretches (both sides)
3 Knoxville Cherrypickers

ANNOUNCEMENTS: Saturday OTB Sept 11 memorial stair climb at Farragut High School stadium

COT: f3 is an encouraging place where we can be ourselves, be a little silly, and hold each other accountable.

Not the IPC

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

THE THANG: Fellowship mosey to Da Club to get a coupon and then down to the track around the soccer field. EMOM timer set for 30 minutes. Each minute, do 5 reps of the buy-in and then reps of the exercise and repeat each minute until you reach 50 reps of the main exercise. Then, run a lap around the track. Flip the buy-in and main exercise and do the same thing until you reach 50 reps of the main exercise. Run a lap. Repeat. Burpees and thrusters were the first set of exercises. Merkins and squats were the second set of exercises. We stayed with merkins and squats until time was up. Fellowship mosey to put up the coupons and then back to the AO.

MARY: Some star gazers for a couple of minutes

ANNOUNCEMENTS: Banjo AO kickoff tonight. Second F lunch discussion and TBD. Possible 2.0 workout/picnic at the Farm one weekend TBD.

COT: The smaller you define your world, the bigger your problems seem.