F3 Knoxville

Tag: Lightweight

Rain day Tabata

AO: the-farm
Q: Bartman
PAX: Aladdin, Choir Boy, Einstein, Lightweight, Pew-pew
FNGs: None
COUNT: 6
WARMUP:
SSH, Rockettes, LBAC, cherry pickers

THE THANG:
Tabata. 1 circuit = 20 seconds on, 10 seconds rest x 8 rounds. 1 min rest between circuits.

The circuits:
– Burpee
– Freddie mercury
– Tony Hawk
– Georgia cheerleader
– Alligator merkin
– Monkey humper
– Heels to heaven

MARY:
ROF merkins starting at 5
1 min LBC

ANNOUNCEMENTS:

COT:
“Rejoice in the Lord always; again I will say, rejoice. Let your reasonableness be known to everyone. The Lord is at hand; do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.”
‭‭Philippians‬ ‭4‬:‭4‬-‭7‬

Lucky 7’s: Ending 2024 at the Farm

AO: the-farm
Q: Aladdin
PAX: Aladdin, Choir Boy, Lightweight, Penske, Noogin
FNGs: 1 Noogin
COUNT: 5
WARMUP:
SSH, cherry pickers, squats, arm circles

THE THANG:
7 min buy in
Mosey with dips
7’s at large pavilion and small pavilion
Calf raises
Mosey with CDD’s
7 min cash out.

MARY:

ANNOUNCEMENTS:

COT: Stay Faithful and let your life be an example of your faith.

The Farm “Soup Kitchen”

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

THE THANG:
2 min challenge

Four corners:
5-10-15-20
5’s Burpees
Merkins
Jump Squats
Captain Thor
CDD

MARY:
Superman swings
Flutter Kicks

ANNOUNCEMENTS:

COT: Gratitude

Fun Farm Freakin Cold Friday

AO: the-farm
Q: Aladdin
PAX: Aladdin, Bartman, Choir Boy, Lightweight, Mahoney, Pew-pew
FNGs: None
COUNT: 6
WARMUP:
SSH
Cherry pickers
Rockettes
Burpees

THE THANG:
Basketball circuit 1,2,3,4,5 of each exercise run to baseline rinse and repeat 10x
Burpee, squats, imperial walker, lunges, merkin

Run the farm with burpees and Merkin thrusters

Calf work, 7’s on the stairs, box jumps, dips. And more running.

MARY:
Flutter kicks

ANNOUNCEMENTS:

COT:

Citius Altius Fortius

AO: dogpound
Q: La-Z-Boy (Zac Smith)
PAX: Aladdin, Mayberry, Madoff, Lightweight, Earmuffs (Dan Studt), High Heels (Henry Ritchie)
FNGs: None
COUNT: 7
WARMUP:

SSH
Burpees x2
Baby arm circles
Michael Phelps
KCP
Butt kickers
High Knees
Karaoke
Prime Times

THE THANG:

Mosey to the Backbone
5 Pull-Ups
10 Merkins
15 Squats

5 Rounds

Slow Bernie up Matterhorn

Mosey to the Boat

Shuttle Run x3

Mosey to CMUs

Colt 45s
Tricep Extension
CMU Bear Crawl

MARY:

Nah

ANNOUNCEMENTS:

Bro-lympics

COT:

Citius – Altius – Fortius – Comuniter

Stronger – Higher – Faster – Together

Steve Prefontaine was an Olympic runner from Oregon in the 70s and also the namesake of my dog.

He was a flat out runner that didn’t buy into strategy, or %, he was a flat out runner.

My fav quote from Pre, that I couldn’t remember is, “To give anything less than your best, is to sacrifice the gift”.

Hit me in the car.

Hope all of you men work to get Stronger – Higher – Faster – Together.