F3 Knoxville

Tag: Madoff

History day!

AO: the-equalizer
Q: Smithers
PAX: Headgear, Cheney, Stripped, Madoff
FNGs: None
COUNT: 5
WARMUP: SSH, tempo squats

THE THANG: On 17 November:
1869: The Suez Canal was officially opened in Egypt, connecting the Mediterranean and Red Seas. – Walk like an Egyptian

1903: The Russian Social Democrats officially split into the Bolsheviks and Mensheviks factions. – Russian dips

1885 – Serbo-Bulgarian War: The decisive Battle of Slivnitsa begins. BSS

1896 – The Western Pennsylvania Hockey League began playing at Pittsburgh’s Schenley Park Casino. Apollo Onos

1831 – Ecuador and Venezuela are separated from Gran Colombia. Cocaine Bear Crawl

1856 – American Old West: On the Sonoita River in present-day southern Arizona, the United States Army establishes Fort Buchanan in order to help control new land acquired in the Gadsden Purchase. – Railroad Tracks

1511 – Henry VIII of England concludes the Treaty of Westminster, a pledge of mutual aid against the French, with Ferdinand II of Aragon. Duck jousting

1558: Elizabeth I became Queen of England following the death of Mary I. – Elizabeth Warren

MARY: Freddy mercs, glute bridge

ANNOUNCEMENTS: n/a

COT: Romans 8:29. Focus on consistency, not perfection. We cannot make ourselves perfect. We can choose to be consistent in prayer and Bible reading. God handles the perfection part.

Ladder-MOM

AO: the-equalizer
Q: Cheney
PAX: Snowbird, Bookman, Madoff, Ribbed (Joshua Sagraves), Cheney, Smithers, Stripped, Mouthwash
FNGs: None
COUNT: 8
WARMUP: 1 Burpee

THE THANG:
EMOM-Ladder
9 minute EMOM. Climb reps for first 5 minutes, then back down till 9 minutes hits
10, 11, 12, 13, 14, 13, 12, 11, 10
Set 1
– OH Press
– Weighted Squats
– BBS
Set 2
– Chest Press
– Step Ups
– American Hammers
Set 3
– Merkins
– Lunges
– CMU Swings

MARY:

ANNOUNCEMENTS: Convergence and check slack

COT: Communication should prioritize connection over conquest

Aladdin’s Pumpkin Run

AO: the-farm
Q: Aladdin
PAX: Einstein, Pew-pew, Aladdin, Bartman, Choir Boy, Madoff
FNGs: None
COUNT: 6
WARMUP: Yes

THE THANG: Pumpkin Relay and Ultimate Frisbee

MARY: No

ANNOUNCEMENTS: Yes

COT: Christ died for you.

Lotta tabata

AO: the-equalizer
Q: Smithers
PAX: Bookman, Stripped, Madoff, Ribbed (Joshua Sagraves), Headgear
FNGs: None
COUNT: 6
WARMUP: SSHs

THE THANG:
10 burpees
Round 1 – Calf raises
10 burpees
Round 2 – Jump squats
10 burpees
Round 3 – MN leg wiggles
10 burpees
Round 4 – Supermans
10 burpees
Round 5 – Ipsilateral SSHs
10 burpees
Round 6 – Incline merkins
10 burpees
Round 7 – CDDs
10 burpees

MARY: n/a

ANNOUNCEMENTS: some 10-yr anniversary thing…

COT: Be a good influence at work: be humble, be grateful, be creative

Round Our Way

AO: the-farm
Q: Choir Boy
PAX: Lightweight, Magnum, Aladdin, Bartman, Choir Boy, Madoff
FNGs: None
COUNT: 6
WARMUP: Yes

THE THANG: 4:00 minutes of rucking followed by 1:00 of an exercise. Rinse and repeat until time. We rucked the outer perimeter. The exercises were merkins, curls (using the rocks near the splash pad), squats, dips (benches near the tennis courts), CDDs, lunges, and flutter kicks.

MARY: Plank for about a minute

ANNOUNCEMENTS: Same ole same ole

COT: “If it is not right, do not do it, if it is not true, do not say it. . . . Waste no more time arguing what a good man should be. Be one.” – Marcus Aurelius