F3 Knoxville

Tag: Madoff

for the boys

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AO: the-equalizer
Q: Ribbed (Joshua Sagraves)
PAX: Stripped, Madoff, Smithers, Blindside, Cheney, Ribbed (Joshua Sagraves)
FNGs: None
COUNT: 6
WARMUP: had to be there

THE THANG: I hurt my back but got through 52 cards

MARY: we stretched a lot

ANNOUNCEMENTS: Hawridge this weekend

COT:

Pavillion Playground

AO: dogpound
Q: Lightweight
PAX: Earmuffs (Dan Studt), Einstein, Unibráu (Nick Robinson), MudPuppy, Madoff
FNGs: None
COUNT: 6
WARMUP:
We did
THE THANG:
7 exercise Circuit
Rounds 1-3
Kb Swings, Lunges, Merkins, Squats, Bbs, Presses
Med ball Slams

Rounds 4-6
Rows, iron mikes, Dips, flamingos, hollow rocks, Curls, twists

Lap after 3rd and sixth

MARY:
Flutters, lbcs, ring of fire squats

ANNOUNCEMENTS:
Have Ridge

COT: make sure you are vetting the influences on your kids.

Let’s talk AB-out some Merkins

AO: dogpound
Q: Lightweight
PAX: Bartman, Einstein, Madoff
FNGs: None
COUNT: 4
WARMUP:
We did
THE THANG:
Merkin/AB ladder
10 Diamond Merkins
20 Hollow Rocks
10 wide Merkins
20 Plank Hip Dips
10 Incline Merkins
20 Dead bugs
10 Decline Merkins
20 X-factors
10 Merkins
20 Shoulder taps
Drop 2/4 each round, went back up
MARY:
Stretching
ANNOUNCEMENTS:
HawRidge
Icebears
COT: it is on us to make sure we are making time for our loved ones, especially our kids. Find ways to engage, like asking them what they’d like to learn with you (H/T Madoff)

Strength in Failure

AO: brickyard
Q: Bail Bonds
PAX: Biohazard (Jay Shepherd), A-Rod (Nate Peterson), fast-n-easy (Nate Votta), Chitchat (Pana), Colonel (Alex Wallace), Spellcheck, Otis, Natty, Gordie, Bail Bonds, Chuck, Madoff
FNGs: None
COUNT: 12
WARMUP:
SSH, OH claps, Seal Claps, lateral lunges, tie fighters, Manmakers, TN Rocking Chairs, Tempo Merkins, forward lunges, Tempo squats, mucho legos, manmakers

THE THANG:
Failure is a pause >5 seconds

Bleachers 11’s:
Dips and monkey humpers

Field:
Bear Crawl to 25 yrd line
Merkins to failure
Lunge to 50 yrd line
Bobby Hurleys to failure
Burnee back to endzone
Run a lap

Bleachers 11’s:
Incline merkins and air squats

Field:
Bear Crawl to 50 yrd line
Shoulder taps to failure
Super Mario skips to other endzone
Bonnie Blairs to failure
Burnee back 100 yards
Run 2 laps

Do Catalina wine mixers until 0655. Mosey to AO.

MARY:
Supermans
Some stretching

ANNOUNCEMENTS:
Escape Haw Ridge 3/28

COT:
Proverbs 18:21
“Death and Life are in the power of the tongue, and those who love it will eat its fruit.”
Matthew 12:34b
“…for out of the abundance of the heart the mouth speaks.”

Be careful not to speak from anger and criticism, but choose love and encouragement. The seeds you sow in your conversations as a father and a leader, will determine what relationships you’ll reap. Watch your tone, and give yourself an assessment and challenge yourself to speak with a heart of love and encouragement.