F3 Knoxville

Tag: Lightweight

A lot of 7’s

AO: dogpound
Q: Bartman
PAX: Einstein, Lightweight, Earmuffs (Dan Studt), Nixon
FNGs: None
COUNT: 5
WARMUP: normal stuff

THE THANG:

7s across parking lot. Squats & parking curb merkins.

7s where the boat used to be. American hammers & suitcase merkins. Bear crawl between.

7s on Matterhorn. Squats at bottom, calf raises at top. Alternate lunge & Bernie up the hill

7s at backbone. Pull-ups & downhill CDDs

MARY:
Dealers choice.
ANNOUNCEMENTS:

COT:
Let no corrupting talk come out of your mouths, but only such as is good for building up, as fits the occasion, that it may give grace to those who hear.
Ephesians 4:29

CMU Day

AO: the-farm
Q: Einstein
PAX: Mayberry, Bartman, Choir Boy, Lightweight, Pew-pew
FNGs: None
COUNT: 6
WARMUP:
SSH, LBAC, Grady Corn, Tempo Squats, Tempo Merkins, Downward Dog, Cobra, Lunge Stretch

THE THANG:
25 ct Coupon Press, 50 yd Super Mario x4
25 ct Coupon Curl, 25 yd bunny hop x4
25 ct Squat to the Coupon 25 yd shuffle x4
25 ct Coupon Flutter Kicks 25 yd shuffle x4
25 ct Coupon American Hammer, 25 yd run x4
5 ct Blockee 10 ct Coupon Lunge x3

MARY:
25 ct Suitcase

ANNOUNCEMENTS:
Hardship Hill

COT:
You die and go to heaven. God asks you what have you done to deserve heaven. What is your answer?

Ribbed 66

AO: dogpound
Q: Ribbed (Joshua Sagraves)
PAX: Aladdin, Madoff, Mayberry, Bartman, Lightweight, Einstein
FNGs: None
COUNT: 7
– SSH – 25 IC
– Windmills – 10 IC
– Tenessee rocking chairs – 10 IC
– 10-count stretch

Main Workout: “Ribbed 66 Core Circuit” (35 minutes)

Use 6–8 lights spaced out around the parking lot (adjust based on the space/time). At each light, perform 1 core exercise + run to next light. Cycle through the list until time is up or you reach 66 total exercises.

Core Stations (rotate through these)

1. Big Boy Sit-Ups –
2. Flutter Kicks –
3. Freddie Mercurys –
4. LBCs – 25 reps
5. Plank Shoulder Taps –

MARY: Stretching

ANNOUNCEMENTS: Flag hand over at Shamrock

COT:Psalm 23
Remember your Good Shepard today

Weighted Wednesday

AO: the-farm
Q: Bartman
PAX: Lightweight, Choir Boy, Aladdin
FNGs: None
COUNT: 4
WARMUP: stretch, tempo squats. Imperial walkers

THE THANG:

Weight vest work:

Ruck 1st half of loop. 3 merkins & 5 squats at each pole. Switched to 3 CDD & 5 imperial walkers.

Causeway – 20 easy ups on way down. Bernie back up. Repeat 20 easy ups going back down.

Parking blocks – 1,2,3 merkin ladder to end of blocks

Stairs – 20 calf raises at each set

Pavilion – 10 step ups & 10 dips x 3 sets

Stairs – more calf raises

Ruck back to AO.

MARY:
Flutter kicks, American hammers, heel taps.

ANNOUNCEMENTS:

COT:

Jesus’ last instruction before his ascension was to go and make disciples. Make sure you are living in a way that represents Jesus well, that you are speaking truth, and that you are modeling him. Others are watching you. Your actions can point others toward Jesus or away from him.

Battle Ball

AO: dogpound
Q: Einstein
PAX: Earmuffs (Dan Studt), Pew-pew, Nixon, Lightweight, Waxjob, Mayberry, Bartman
FNGs: None
COUNT: 8
WARMUP:
Usual

THE THANG:

Battle Ball

Game 1
Burpees for all on drops
10 monkey when scored on

Game 2
Burpees for all drops
10 CDDs when scored on

MARY:
LBCs
Flutter Kicks
Merkin Ring of Fire

ANNOUNCEMENTS:
Hardship Hill

COT:
There is little upside to being pessimistic.

Hard to prove but also not surprising, but heard the other day that throughout history there has never been a ruler who was pessimistic, they always believed they would conquer.

If you are optimistic and look for opportunity, you will find it. If you don’t, you won’t.