F3 Knoxville

Tag: Mayberry

Ruck

AO: the-farm
Q: Gibbler , Einstein, Mayberry
PAX: Einstein, Gibbler, Mayberry
FNGs: None
COUNT: 3
WARMUP: we rucked

THE THANG:

MARY: nope

ANNOUNCEMENTS:

COT:

Earmuffs is a Beast!

AO: dogpound
Q: Earmuffs (Dan Studt)
PAX: Aladdin, Madoff, Junk (Sam Yoakum), Lightweight, Einstein, Pew-pew, Bartman, Mayberry, Nixon
FNGs: None
COUNT: 10
WARMUP:
SSH
Arm circles
Imperial Squat Walkers
Tempo Squat
Calf raises
THE THANG:
Mosey up the hill
3 x 15 dips along the rail

Core Work – 20 each, 4 count on most, 2 sets+1
Freddy Mercury
Box Cutters
LBCs
Flutter Kicks
American Hammer

Legs at the Hill – Up to Dwayne Johnson for 5 jump squats
20 each
Squats
Lunges
Calf raises (in, out, front – on the stairs – 60 total)
Bulgarian Split Squat (foot on the curb)
Super Mario

Arms by the Backbone –
10 Decline Merkins
10 CDD
10 Shoulder Taps
5 Resistance Pull-ups (5 count down)
20-count hang (1 Mississippi)

MARY:
Knoxville Cherry Picker
Quad stretch

ANNOUNCEMENTS: See the newsletter

COT: Marriage is a model of God’s relationship with his Church and each of us. Earmuffs said some amazing things and challenged us to care for our wives as Christ cares for His church.

CMU Day

AO: the-farm
Q: Einstein
PAX: Mayberry, Bartman, Choir Boy, Lightweight, Pew-pew
FNGs: None
COUNT: 6
WARMUP:
SSH, LBAC, Grady Corn, Tempo Squats, Tempo Merkins, Downward Dog, Cobra, Lunge Stretch

THE THANG:
25 ct Coupon Press, 50 yd Super Mario x4
25 ct Coupon Curl, 25 yd bunny hop x4
25 ct Squat to the Coupon 25 yd shuffle x4
25 ct Coupon Flutter Kicks 25 yd shuffle x4
25 ct Coupon American Hammer, 25 yd run x4
5 ct Blockee 10 ct Coupon Lunge x3

MARY:
25 ct Suitcase

ANNOUNCEMENTS:
Hardship Hill

COT:
You die and go to heaven. God asks you what have you done to deserve heaven. What is your answer?

Ruck through Farragut

AO: the-farm
Q: Gibbler
PAX: Waxjob, Bartman, I-Beam, Monstar, @Mayberry
FNGs: None
COUNT: 6
WARMUP: none

THE THANG: Ruck

MARY: none

ANNOUNCEMENTS:

COT: lots of time to talk about life