F3 Knoxville

Tag: Madoff

How Many are we doing?

AO: the-equalizer
Q: Bookman
PAX: Madoff, Stripped, Cheney, Blindside, Smithers, Mouthwash, Bookman
FNGs: None
COUNT: 7!
WARMUP: SSHs, LBACs, Tempo Squats

THE THANG:

Dora with CMUs
100 OH Presses
200 Curls
250 Flat Presses
300 Lunges
350 Calf Raises
400 LBCs

MARY: a lil stretchin

ANNOUNCEMENTS:

Hardship Hill, Fun Farm Friday Flag Handoff in Farragut, The Equalizer will be closed to attend

COT: Everyone joined F3 for a reason. We talked a little about what some of our reasons were. Everyone’s intentions and reasons might be different, remember that in your daily interactions with everyone. Be considerate and compassionate

for the boys

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)