F3 Knoxville

Tag: Madoff

Where did the rain go?

AO: the-farm
Q: Lightweight
PAX: Bartman, Einstein, Aladdin, Madoff
FNGs: None
COUNT: 5
WARMUP:
Yes we did

THE THANG:
Tabata 20/10 with varying laps in between exercises.
CMU Presses
BBS
Chest Press
Rows
Curls
Triceps extensions

MARY:
Flutters

ANNOUNCEMENTS:
Convergence..check the newsletter

COT: Find reasons to laugh

BROGA

AO: the-equalizer
Q: Cheney
PAX: Madoff, Bookman, Ribbed, Swimmies (Nathan Chesney), Snowbird, Smithers, Cheney, Tropicana, Matlock (Bill Maddox), TRC/Crab legs, Stripped
FNGs: None
COUNT: 11
WARMUP: SSH, cherry pickers, random stretches

THE THANG:
Follow the Q, switch exercises every few minutes and Lap after 2 exercises.
Exercises:
– Downward Dog Knee Tucks
– Downward Dog to Chaturanga to Upward Dog (or slow dive bombers if you want to get technical)
– Boat pose with CMU Twists
– Side plank with arm raise
– Squat with CMU Curl
– Lunge with CMU tricep extensions
– Bonus burpees to mourn a CMU

MARY: stretching

ANNOUNCEMENTS: F2 at Corner 16 today

COT:
“What is the key to living such a happy life? You don’t need to follow a blueprint, you just need to live and be happy.”

There is an ultimate plan for everyone out there, but not a single blueprint (or path) that must be followed. Your path is impacted by choices you make, choices others make and by things outside of anyone’s control. So the key to enjoying today is not to put yourself down about yesterday or tomorrow.

CMU Tabata

AO: the-equalizer
Q: Snowbird
PAX: Bookman, Stripped, Madoff, mouthwash (Mike), Smithers, Cheney, Headgear
FNGs: None
COUNT: 8
WARMUP: SSH, rockettes, LB arm circles, grady corns, tempo merkins

THE THANG: Tabata 20 sec work, 10 sec rest x8 rounds

two groups, 1 on cmus, the other body weight, switching after every cycle

Mosey after completing both exercises in set

CMU elevated eccentric merkins // hand stands

CMU bent over rows // jump squats

CMU light rails (curl into arm extension) // wall sits

MARY: no time!

ANNOUNCEMENTS: na

COT:

“The LORD is compassionate and gracious, Slow to anger and abounding in lovingkindness. He will not always strive with us, Nor will He keep His anger forever. He has not dealt with us according to our sins, Nor rewarded us according to our iniquities. For as high as the heavens are above the earth, So great is His lovingkindness toward those who fear Him.” Ps 103:8-11

7-11’s

AO: the-equalizer
Q: mouthwash (Mike)
PAX: Bookman, Utah, Stripped, mouthwash (Mike), Smithers, Swimmies (Nathan Chesney), Cheney, Madoff
FNGs: None
COUNT: 8
WARMUP: ssh x20, rockettes x10, Tennessee rocking chairs x8, tie fighters x10 each way.

THE THANG: 7-11’s

– 7’s at bathhouse — pull-ups and v-ups
– 11’s at splash pad — derkins and monkey-humpers
– 7’s at boat ramp — no cheat merkins and flamingos
– 11’s at bball court — iron mikes and cdds

MARY:

– ring of fire — squat jumps
– Captain Thor’s

ANNOUNCEMENTS:

COT:

Proverbs 12:25 — Anxiety in a man’s heart weighs him down, but a good word makes him glad.

9/11 Memorial Stair Climb

AO: the-farm
Q: Lightweight , Bartman, Einstein, Waxjob, I-Beam, Charger, Mayberry, La-Z-Boy (Zac Smith), Madoff
PAX: La-Z-Boy (Zac Smith), Bartman, I-Beam, Einstein, Charger, Madoff, Mayberry, Waxjob
FNGs: None
COUNT: 9
WARMUP:
Round Robin style warm up, a little of this and a little of that
THE THANG:
2200 Stairs

MARY:
No time
ANNOUNCEMENTS:
None
COT: Everyday men did heroic things. Keep them and their families in your thoughts and prayers this week.
We also reminisced on how united the country was on 9/12.