F3 Knoxville

Tag: Lightweight

A little bit of this, a little bit of that

AO: the-farm
Q: Lightweight , Aladdin, Einstein
PAX: Einstein, Aladdin, Lightweight
FNGs: None
COUNT: 3
WARMUP:
We warmed up

THE THANG:
Mosey up to Large Pavillion stopping for Dips at the tables.
Grab a coupon curl, press, extension, and squats while mixing in some runs.
11s of box jumps/rail rows, broad jumps on the crosswalk in-between exercises.
Mosey back to AO merkins at each light pole, starting with one and adding one each light up to 10, then back down.

MARY:
Little drummer boy walkers
Lbc
Vups

ANNOUNCEMENTS:
See newsletter

COT:
Try to see the world through the eyes of your 2.0s

Battle buddy runs

AO: the-farm
Q: Aladdin
PAX: Aladdin, Bartman, Choir Boy, B’Gosh, Lightweight
FNGs: None
COUNT: 5
WARMUP: Yes

THE THANG: Battle buddy runs with exercises to advance.

MARY:

ANNOUNCEMENTS:

COT:

Backup plan

AO: the-farm
Q: Bartman , Choir Boy
PAX: Aladdin, Bunches, Choir Boy, Lightweight
FNGs: None
COUNT: 5
WARMUP: yes

THE THANG: 4 corners, reps with rocks, hill sprints.

MARY: yes

ANNOUNCEMENTS: none

COT: Best plans often fail…have a backup plan.

Kinda Like Cindy

AO: dogpound
Q: Madoff
PAX: Lightweight, Bunches, Driftwood (Gary Bloom), Aladdin
FNGs: None
COUNT: 5
WARMUP:
20 SSH
10 Windmill
10 Tempo Squats
20 Grady Corns
Slowzy up the hill – 15 deep wide merkin chest to rail
Slowzy around the peninsula to Matterhorn

THE THANG:
At the Backbone Unbroken
5 pull-ups
10 Merkins
15 air squats
5 sets then run to top of Matterhorn and 20 Suitcase Crunches
Repeat until time was called at about 24 min
Walk – Run – Rest – Run back to rockpile
7s Box Jumps and Decline Merkins (Q called recover at 4-3)

MARY:
5 Flamingo Stretch each leg
5 World’s Greastest Stretch each side

ANNOUNCEMENTS: unCOVEred July 13 and check newsletter

COT: Discussed HABITS and a personal journey I am on to break one (eating carbs and sugar) and how hard it can be to change a habit. Challenge to the PAX to look at habits in our lives that may not be healthy and may be worth the struggle to break or change.

Short Circuit

AO: the-farm
Q: Butterknife
PAX: Aladdin, Mayberry, Choir Boy, Lightweight, Butterknife, Einstein
FNGs: None
COUNT: 6
Warm Up:
SSH
Windmills
Arm Circles forward and backward
Walking high kicks
Walking quad stretch
Bear 🐻 crawl in hi 👋 five bear 🐻 crawl out

Workout:
12 station circuit. 45 secs each station running a lap in between. Did sprinkle in some shuffles, high knees, butt kickers, and the upmost serious skipping.

Fighter Merkins
Curls w/ CMU
Tris w/ CMU
Agility Ladder drills
Thrusters w/ med ball
Flutter kicks
Kettlebell Swings 35lb
Mountain Climbers
SSH
BBS
Man makers w/ 20 lb dumbbells
Walking Lunges w/ CMU

COT:
NMTA Not Meant To Arrive
There are 4 Pillars of arrival:
Can’t arrive. This is a negative mindset. You don’t believe in yourself and we need to fix that immediately.

Has arrived. You’ve made it, now what?
You’re not trying anymore. Afraid to take chances, because you might lose the title. Do not stop. Continue to set goals!

Will arrive. Once XYZ happens, then I’ll be happy. There are people sitting in nursing homes right now, still waiting on XYZ.

Not meant to arrive. This is where we should all strive to be! Become the next best version of yourself. Enjoy the journey just as much if not more than destination.
My development has no end. There is always more to learn, always more to do, and you can learn from every situation and everyone.

Be “Blissfully Unsatisfied!” Brothers!

”Take delight in the Lord, and he will give you your heart’s desires.“
‭‭Psalms‬ ‭37‬:‭4‬ ‭NLT‬‬

Announcements :mega:
UnCOVEred this Saturday

Prayers:
Kathy
Gerand
Windex