F3 Knoxville

Tag: Lightweight

No running

AO: dogpound
Q: Mayberry
PAX: Lightweight, Bunches, Earmuffs (Dan Studt), Snitch (Cory Beilharz )
FNGs: None
COUNT: 5
WARMUP:
Yes we did we one.
THE THANG:
We did this too.
MARY:
We skipped this.
ANNOUNCEMENTS:
None
COT:
When I think someone is being a hypocrite and I then God comes right back and points out me being a hypocrite.

[f3dadcamp] Camp Runamuck 2024

AO: f3dadcamp
Q: Sawdust
PAX: Bunny, Icey Hot, Grouch (Danni Lupisella), Humper ( Sam Hartness ), Passport (Ryan Matthews), Unibráu (Nick Robinson), Gibbler, Doubtfire (Nick Bond), FullHouse (Tommy Wolf), Trojan, Nadia (Leo Turcas), Data, Doppelgänger (Chase Hively), Avocado (Ben Erskine), Neon, Cosmo 2, Bail Bonds, Lightweight, Jig, M&M, Leia, Ghostbuster, Doodles, Laugh Jacks, Dunk, Drama, Simone, Bookworm, Dig, Chocolate, Lightning, Ninja, Home Plate, Cheetah Speed, Optimus, Guacamole, Link, Tecmo, Captain Underpants, Flyer, Dark Moon, FNG (Gibbler), FNG (Unibrau), FNG (Passport), FNG (Humper), FNG (Humper), FNG (Full House), FNG (Full House), Lancelot, FNG (Nadia), FNG (Bail Bonds), FNG (Bail Bonds), FNG (Bail Bonds)
FNGs: 13 Dark Moon, FNG (Gibbler), FNG (Unibrau), FNG (Passport), FNG (Humper), FNG (Humper), FNG (Full House), FNG (Full House), Lancelot, FNG (Nadia), FNG (Bail Bonds), FNG (Bail Bonds), FNG (Bail Bonds)
COUNT: 56
WARMUP:
– SSH
– Tempo Merkins
– Cherry Pickers
– Abe Vigodas
– Tennessee Rockin’ Chairs
– Motivators
– Tie-Fighters
– X-Wings
– Rockettes (Bunny style)
– Bear Crawl with your heaviest 2.0
– Wheelbarrow for your 2.0
– Burpees until the PAX were warm

THE THANG:
– Mosey to the Campfire for a Partner SID workout:
– Step Ups
– Irkens
– Dirkens
– Mosey to the Slingshot Field for some Pictionary:
– X-Factor
– Captain Thor
– Hello Dolly
– Carolina Dry Docks
– Super Mario down Girl Cabin Row for 2.0 with Dad’s doing Lt. Dans for a Catch Me If You Can run. The 2.0’s only skipped twice before a full out run. The 2.0’s got caught and had to do Lt. Dans on their own.
– Mosey to another cabin for some Imperial Squat Walkers
– Mosey to the Chapel by the Water:
– Butt Touchers (with a nod to Kentucky)
– Dips
– Photo op by Bunny
– Mosey to the field in front of the Dining Hall

MARY: One Monkey Humper Each for a Count-Off

ANNOUNCEMENTS: Breakfast to Follow. Hurry up so we don’t let the biscuits burn.

COT: Seek Joy, not happiness. When you are anxious for nothing and make your requests known to Him, the peace that transcends all understanding will fall upon you (summation of Philippians 4:6-7).

3 Quarter Pounders Please

AO: dogpound
Q: Madoff
PAX: Lightweight, Mayberry, Earmuffs (Dan Studt), Snitch (Cory Beilharz )
FNGs: None
COUNT: 5
WARMUP:
20 SSH
10 Rockettes
5 Cherry Pickers
10 Tempo Squats
Slowzy up the hill + 15 Incline Merkin Stretches + 10 Deep Dips

THE THANG:
3 Quarter Pounders
Jog There and Mario Jumps Back each time

(25)T-Merkins, (50)Squats, (75)Mountain Climbers, (100)SSH
(25)BBS, (50)Flutter Kicks, (75)Hello Dolly, (100)LBC
(25)Monkey Humpers, (50)Pike Jacks, (75)Dead Bugs, (100)GA Cheerleaders

MARY: None

ANNOUNCEMENTS: QSource AO and Q101

COT: Shared that everyday I Q I feel a positive pressure to provide a good workout and a non-BS work for the COT. I also mentioned it’s become harder for me to do the word vs. the workout.

Shared that every now and then we should consider the “Love Languages” and introspect how we show love to our Heavenly Father. We need to DO something or SAY something or GIVE something…just a reminder to not only love him inside but express our love for Him.

[bluegrass-pm-otb] It’s Hotter When The Sun’s Out

AO: bluegrass-pm-otb
Q: Curveball
PAX: Curveball, Pusher, Down Under, Dain Bramage (Will Olson), Lightweight, Finger Lickin’
FNGs: None
COUNT: 6
WARMUP:
SSH – 18
Baby Arm Circles Forward/Backward – 10 each
Chinooks – Tried two variations – 5 each
Cherry Pickers – 3
Rockettes – 10

THE THANG:
Bolt 45s (The Colt 45s of legs)
15 squats full standing position down to halfway position.
15 from halfway down position to full squat position and return up to halfway position
Finish off with 15 full squats or jump squats.
Toe Merkins on Staircase to track.

The Cooper – Mini (1/2 lap at track instead of full laps)
10 burpees, 10 Squats, then 10 Merkins. ½ lap track. Then 9,9, 9 of same. Count down to 1.

Mosey to path by 1st base at ball field.
Working towards fence by road. Five points of contact. Do 1 rep of each. Mosey back up to path. Increase rep count by 1 each time around.
Path – Big Boy Sit-ups,
Concrete Slab – Biceps push-ups,
Swings – pull-ups,
Mulch Barrier – Dips,
Fence – Monkey Humpers.
MARY:
10 4-count American Hammers
30 LBCs.

ANNOUNCEMENTS:
Dad Camp this weekend.

Prayers for Lizzy and other hurting brothers.
Windex and his daughter.
Those brothers looking for betterment in their careers.

COT:
As some of you know, I’m the executor or my parent’s estate. It sucks. My biggest issue, the one that literally keeps me awake at night, is trying to keep my brother and sister happy. We all started on the same page. But this process has become all about my siblings. And I never think of myself. Which is wrong.
How many of you like this workout? I DON’T CARE. I had fun and pushed myself. I have to learn to take that approach to things. I’m not saying be selfish. Or an ass. But sometimes you have to be selfish. You need to think of yourself.

Care about what other people think and you will always be their prisoner. Lao Tzu
The only thing wrong with trying to please everyone is that there’s always at least one person who will remain unhappy. You. Elizabeth Parker

Ruck miles because were old and injured

AO: the-farm
Q: Gibbler , I-Beam, Lightweight, Mayberry, Gibbler
PAX: Gibbler, I-Beam, Lightweight, Mayberry
FNGs: None
COUNT: 4
WARMUP: SSH and cherry pickers

THE THANG: rucking and more rucking and listening to all of us complain about the idiots in life that surround us.

MARY: none. We’re married. We don’t need abs.

ANNOUNCEMENTS:

COT: coffee time to meet Bartman