F3 Knoxville

Tag: Madoff

Chimney Work

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AO: dogpound
Q: Lightweight
PAX: Charger, Mayberry, Madoff, Earmuffs (Dan Studt), Junk (Sam Yoakum), Snitch (Cory Beilharz )
FNGs: None
COUNT: 7
WARMUP:
They did (thanks for the assistance Madoff

THE THANG:
Ladder work out up then down, running to a corner after each round.
1 burpee
2 hr merkins
3 box Cutters
4 shoulder taps
5 star jumps
6 mountain climbers
7 Squats
8 lbcs
9 SsH
10 appolo onos
11 Merkins
12 hello dollys
MARY:
The Knoxville cherry pickers x 3

ANNOUNCEMENTS:
Check newsletter

COT: remember the reason for the season

Thirty-six

AO: the-equalizer
Q: Snowbird
PAX: Stripped, Ice Cold, Madoff, Cheney, mouthwash (Mike), Ribbed, Headgear
FNGs: None
COUNT: 8
WARMUP: SSH, Arm Circles, Grady Corns, Squats, Merkins

THE THANG: 12 of Diamonds (12 reps plus 36 sec hold 3x around the path)

Merkins + planks
Jump squats + chair sits
Flutter kicks (36x) + hollow body/boats
CDDs + planche planks
Side crunch (18 per side) + side plank (18 sec per side)

MARY: no time

ANNOUNCEMENTS: na

COT: Gal 5:25 “If we live by the Spirit, let us keep in step with the Spirit.”

Double Dora

AO: the-equalizer
Q: mouthwash (Mike)
PAX: Cheney, Headgear, Madoff, mouthwash (Mike), Smithers, Snowbird, Stripped
FNGs: None
COUNT: 7
WARMUP: ssh, imperial walkers, Tn rocking chairs, tie fighters, tempo merkins.

THE THANG:

Mosey to top parking lot for a Dora. One partner stays while one does a lap around Stonehenge.

– 100 hr merkins
– 200 box cutters
– 300 squats

To splash pad for 2nd Dora. One partner stays while other does a lap around the parking lot
– dips
– Decline merkins
– Step ups
– Bulgarian split squats

MARY: nope

ANNOUNCEMENTS:

COT:

Colossians 3:12-15

[12] Put on then, as God’s chosen ones, holy and beloved, compassionate hearts, kindness, humility, meekness, and patience, [13] bearing with one another and, if one has a complaint against another, forgiving each other; as the Lord has forgiven you, so you also must forgive. [14] And above all these put on love, which binds everything together in perfect harmony. [15] And let the peace of Christ rule in your hearts, to which indeed you were called in one body. And be thankful.

Around the World

AO: the-equalizer
Q: Bookman
PAX: Snowbird, Ice Cold, Ribbed, Stripped, mouthwash (Mike), Madoff, Bookman, Cheney
FNGs: None
COUNT: 8
WARMUP: SSH, Rockettes, LBACs, Cherry Pickers – Yeah, I’m vanilla

THE THANG:
6 stations around the world on both halves of the bball court. 6 M.O.T. to get to stations

Stations with CMUs:
Bent Over Rows, Blockees, American Hammers, Curls, Chest Presses, Squats

M.O.T.
Bear Crawl, Crawl Bear, Super Marios, Crab Walk Forward, Crab Walk Backward, Fellowship Mosey

–> Crab Walks turned to Lunges

Cold felt invigorating, still sore from Wedensday, good laughs

MARY: Each PAX got to choose 1 round. Finished up with Stargazers as Q had to grab the word from his vehicle.

ANNOUNCEMENTS: F3 RoCo Convergence in Dec

COT:

Marcus Aurelius -> Meditations, Translation by Gregory Hays

Book 7 Verse 22:

“To feel affection for people even when they make mistakes is uniquely human. You can do it, if you simple recognize: that they’re human too, that they act out of ignorance, against their will, and that you’ll both be dead before long. And, above all, that they haven’t really hurt you. They haven’t diminished your ability to choose.”

Misty Tabata

AO: the-farm
Q: Lightweight
PAX: Aladdin, Bartman, Choir Boy, Mahoney, Madoff, Pew-pew
FNGs: None
COUNT: 7
WARMUP:
We did
THE THANG:
Tabata style 20/10 x 8
Alternating Pike to Merkins
Plyo Glute Bride
Side lunges to Jump
Freddie mercuries
Imperial squats walkers
Big boy situps
Bobby hurleys
MARY:
Stretches
ANNOUNCEMENTS:
See newsletter

COT: being honest with feedback should include positive as well as critical comments