F3 Knoxville

Tag: Lightweight

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.

21159-6-3

AO: dogpound
Q: Madoff
PAX: Junk (Sam Yoakum), Lightweight, Unibráu (Nick Robinson)
FNGs: None
COUNT: 4
WARMUP:
15 SSH
10 3-point planks
CMU carry to backbone – Farmer Carry each arm, front carry, rifle carry, shoulder carry

THE THANG:
21-18-15-12-9-6-3
American KB Swings
3-6-9-12-15-18-21
Hanging knees raises

No Cheat Merkins – BBS
Pull-Ups – Squat to Brick
Recover back to AO with CMU

ANNOUNCEMENTS:
Hardship Hill

COT: Spoke about Luke 17 and the message about offenses.

Jesus Warns of Offenses – Luke 17
17 Then He said to the disciples, “It is impossible that no [https://www.biblegateway.com/passage/?search=Luke%2017:1-6&version=NKJV#fen-NKJV-25653a]offenses should come, but woe to him through whom they do come! 2 It would be better for him if a millstone were hung around his neck, and he were thrown into the sea, than that he should [https://www.biblegateway.com/passage/?search=Luke%2017:1-6&version=NKJV#fen-NKJV-25654b]offend one of these little ones. 3 Take heed to yourselves. If your brother sins [https://www.biblegateway.com/passage/?search=Luke%2017:1-6&version=NKJV#fen-NKJV-25655c]against you, rebuke him; and if he repents, forgive him. 4 And if he sins against you seven times in a day, and seven times in a day returns [https://www.biblegateway.com/passage/?search=Luke%2017:1-6&version=NKJV#fen-NKJV-25656d]to you, saying, ‘I repent,’ you shall forgive him.”