F3 Knoxville

Tag: Madoff

Something Borrowed

AO: dogpound
Q: Madoff
PAX: Junk (Sam Yoakum), I-Beam, La-Z-Boy (Zac Smith), Google(Tim Dugas), Aladdin, Choir Boy, Madoff, Earmuffs (Dan Studt)
FNGs: None
COUNT: 8
WARMUP:
20 SSH
10 Tempo Squats
15 Rockettes
6 Burpees
10 Tempo Merkins
5 Cherry Pickers
THE THANG:
Ran to Island and completed 2 sets
20 LBCs
30 BBS
30 Sec Side Plank (each side)
Ran approx .25 mile and completed
5 Mucho Chesto
Ran to Backbone
Ladder at Backbone – 10 Pullups or Hanging Knee Raises, Run to top of hill and complete 1 Burpees. Add +1 Burpee each round
Got to 7 and ran back to AO
MARY:
20 LBCs
20 Flutter Kicks
10 Georgia Cheerleaders
10 One Leg GA Cheerleaders (5 each leg)
15 BBS
Hip stretches and some Yoga Pose Stretches
ANNOUNCEMENTS:
COT:
Shared thoughts about the Innkeeper in the Christmas Story and about how he missed an opportunity to be a larger part of the story. Encouraged all to pay attention to what’s going on, pick up our heads and hearts, and look for opportunities to serve others.

Harmony in the Shadow: An Ode to Blindside

AO: the-equalizer
Q: Ribbed
PAX: Madoff, Headgear, mouthwash (Mike), High Heels (Henry Ritchie), High Heels, Ribbed, Ice Cold, Stripped
FNGs: None
COUNT: 7
WARMUP:
7 tie fighters front and back
7 SSH
3 Cherry pickers
THE THANG:
Mosey to the splash pad.
we have a ladder workout. 12 down to 1 and then do a lap around Stonehenge and back down to the bathhouse and back to the splashpad.

12- BBS
11- 2ct moutain climbers
10- 2ct shoulder taps
9- merkings
8- squats
7- 2ct flutter kicks
6- flutter kicks
5- step ups
4- 2ct hello dolly
3- imperial squat walkers
2- HR / ST Merkins
1- Burpee
MARY:
ANNOUNCEMENTS:
COT:

enjoys this season of advent.

12th of December

AO: dogpound
Q: Madoff
PAX: Lightweight, Earmuffs (Dan Studt), Mayberry, Aladdin, Choir Boy, Madoff
FNGs: None
COUNT: 6
WARMUP:
It was cold
20 SSH
15 Rockettes
4 Cherry Pickers
25 Calf Raises
5 Burpees
10 Tempo Squats
Run to Matterhorn – Stopped for 4 Burpees + 20 Frozen Dips, 3 Burpees, 2 Burpees, 1 Burpee
THE THANG:
Hill Repeats 8x
Run Up Matterhorn (70%-80% effort) and recover walk down
DORA at the Sign
Partner Runs to pole + 12 Imperial Squat Walkers while partner does exercise at the Sign
Big T Merkins
Laying Leg Lifts
Slow Mountain Climber Holds
Curb Toe Taps
Run back to AO
MARY:
20 – Box Cutters
20 – Flutter Kicks
20 – Side Crunches (10 each side)
ANNOUNCEMENTS:
Farm launch at McFee Park 5:30am on Friday Dec 15
Winter Convergence Jan 20, 2024
COT:
Reviewed the “Dolphin and the Daffodil” from Freed to Lead. Encouraged PAX that it’s never too late to find your passion.

Modified Deck of Cards

AO: the-farm
Q: Proton
PAX: Madoff, Trash Panda, Full Tank, Aladdin, Choir Boy, Wagon Wheel (John-Mark Chesney), Proton
FNGs: None
COUNT: 7
WARMUP: Check
THE THANG: Modified deck of cards involving merkins, burpees, flutter kicks, squats, shuttle runs, and a half lap
MARY: No time
ANNOUNCEMENTS: Official launch on 12/15
COT: If God is for us, then who can be against us?

46

AO: dogpound
Q: Mayberry
PAX: Junk (Sam Yoakum), I-Beam, Goat Dish, Aladdin, Choir Boy, Madoff, La-Z-Boy (Zac Smith), Earmuffs (Dan Studt), 2 FNGs
FNGs: None
COUNT: 11
WARMUP: 46
THE THANG: 46
MARY: Ab Cycle
ANNOUNCEMENTS: starfish
COT: Love your kids, love your wife.