F3 Knoxville

Tag: Lightweight

[bluegrass-pm-otb] The first Bluegrass Killer hot workout!

AO: bluegrass-pm-otb
Q: Pusher
PAX: Brick, The Situation, High Heels, Steam, Flashback, OnStar, Down Under, Lightweight, Glamper, Pele (Jon Lindberg), Fingerlicking
FNGs: 1 Fingerlicking
COUNT: 12.
WARMUP:The motivator x 5 , arm blasters x 10, slow tempo squat x 10, Merkins, Trunk twist

THE THANG: Run through the track with 4 stops (5 reps)
1st set: Merkins, Diamond Merkins, Wide Merkins
2nd set: Flutter Kicks, hello dollys, bigboy
3rd set: Jump Squats, squats, Apollo oh no speed skates

Mosey to rd
10 reps 2 stations up and down the rd. 10 merkins, dry docks, shoulder tap 3 laps

Mosey to benches and 7s of step up and Dips

Walk to the playground hang tight stretching shoulders.

Mosey to the front of the School (tables) Sevens incline Merkins, Squats, Then anothnset of Dips and squats.

Go to the corner of the school and feet against the wall or back against the wall and hold for 20 secs, squats x 10 , Rocky Balboa.
And Final push mosey to the Flag. :punch: :punch: :punch:

ANNOUNCEMENTS: launching of Bluegrass AO

COT: Be the leader and helping others for their weakness.

The Challenge

AO: the-farm
Q: Aladdin
PAX: Aladdin, Choir Boy, Einstein, Lightweight, Bartman
FNGs: None
COUNT: 5
WARMUP:
Run a Lap
SSH
Windmills

THE THANG:
10 min challenge
11’s – Merkins and CDD
7’s- Burpees and V-ups
7’s- American Hammer with Bear Crawl

MARY:
Ring of fire

ANNOUNCEMENTS:

COT:
Take advantage of opportunities with our kids.

Pax was lost in the fog

AO: dogpound
Q: Lightweight
PAX: Lightweight
FNGs: None
COUNT: 1
WARMUP:
Light warm up

THE THANG:
Mosey to tennis court, take a lap the broad jumps line to line x 2

Mosey to the pee rocks for 11’s of Curls and box jumps

Mosey up toward restaurant, 10 incline merkins and 10 dips on the guardrail × 3

Mosey to back bone, tried hanging leg lifts but ended up doing Imperial walkers, then Mosey down to sign × 3

Mosey to stairs for: 20 Flutter kicks, run up to restaurant, enjoy view while doing 10 flamingos, jog down to stairs for 20 calf raises, all x 3

Mosey back to pee rocks for 20 overhead press x 3

MARY: no time

ANNOUNCEMENTS: none

COT: do something for someone this week with no expectations in return

Wandering the Farm

AO: the-farm
Q: Aladdin
PAX: Aladdin, Choir Boy, Einstein, Lightweight
FNGs: None
COUNT: 4
WARMUP: this and that

THE THANG: 11’s and 7’s wandering the farm.

MARY: 2 min challenge

ANNOUNCEMENTS:

COT: don’t worry.

Happy Birthday Mom

AO: dogpound
Q: Madoff
PAX: Lightweight, Earmuffs (Dan Studt), Snitch (Cory Beilharz ), Thigh Master (F3 Muletown)
FNGs: None
COUNT: 5
WARMUP:
15 SSH
10 Abe Bagota
10 Rockettes
10 Tempo Squats
Calf Raises while Madoff gets his Gloves :slightly_smiling_face:
Slowzy up the hill, 15 slow incline merkins to railing, 10 slow dips, mozy to stairs for the workout

THE THANG:
4 rounds
10 Merkin pushbacks
20 slide plank abduction
15 sec single arm plank x 2
20 plank knee taps
20 bear reaches
Run to top of the hill to restaurant and back – pickup 6
10 Star Jacks then a 10 count break

Run back to AO after 4 rounds

MARY:
25 LBC 4 count
25 Deadbugs 4 count
10 Double Crunch 4 count
2 sets of 3 point planks 5 on each leg
6 Slow Cherry Pickers

ANNOUNCEMENTS:
Hardship Hill + early announcement for F3 in the Nude

COT:
Happy 70th to my Mom. Appreciate the people in your life and remember the days go slow but the years go fast.