F3 Knoxville

Tag: Mayberry

Ice Blocks

AO: dogpound
Q: Lightweight
PAX: Aladdin, Bartman, Bunches, Earmuffs (Dan Studt), Mayberry, Pew-pew, Mahoney, Einstein
FNGs: None
COUNT: 9
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

Lightweight’s Birthday (Apparently)

AO: dogpound
Q: Madoff
PAX: Lightweight, Mayberry, Aladdin, Earmuffs (Dan Studt), Bunches, Einstein, Bartman, Pew-pew
FNGs: None
COUNT: 9
WARMUP:
20 SSH
10 Rockettes
10 Tempo Squats
10 Baby Arm Circles forward and 10 backward
10 Merkins
CMU Carry to Poopitorium
Mozy up hill, 15 wide merkins on rail, 20 toe taps on curb, back to CMUs

THE THANG:
21-15-9 complexes for 3 rounds each

21 front squats
15 box jumps
9 Decline push-ups
Run Up the Hill, 20 Toe Taps on Curb, and Return

21 SSH with Tuck Jump
15 CMU Swings
9 BBS
Run Up the Hill, 20 Toe Taps on Curb, and Return

21 Apollo Ohno
15 Gas Pumpers with Static CMU Hold
9 Incline Merkins
CMU Return carry and return to AO

MARY:
10 Suitcase Crunches (in cadence)
10 GA Cheerleaders (in cadence)
20 Heel touches (in cadence)
10 seconds countdown to 6:15am

ANNOUNCEMENTS: Lightweights Birthday and Read the newsletter

COT: Remembering David Anthony Clouate a good friend who took his life the week of Christmas and was laid to rest this past weekend in New Orleans. Reminder to each HIM to be intentional with your friends, check in on them, and cover them with prayer if nothing else because every man has struggles that are easy to go unseen.

A Little bit of this and a little bit of that

AO: the-farm
Q: Lightweight
PAX: Bartman, Mayberry, Gibbler, Waxjob
FNGs: None
COUNT: 5
WARMUP:
Yep
THE THANG:
Round robin
Round 1-3: do the exercise while one pax runs around the playground.
American hammers with med ball
Dips
Kettlebell Swings
Squat, clean, press
Intermission:
Mosey to lower lot, 3 sets of Hops and merkins over the parking blocks
Calf raises up the stairs
Round 4-5, do exercises while one pax farmers carries.
Curl, press, tri
Med ball Slams
Irkins
Cmu rows
Intermission 2: 10x squats at the lights
7s Dips and easy ups

MARY:
Stretch, Flutter kicks, boat/canoe

ANNOUNCEMENTS:

COT: Thanks Bartman for the word. Time is short with your kids, make it count

Chimney Work

AO: dogpound
Q: Lightweight
PAX: Charger, Mayberry, Madoff, Earmuffs (Dan Studt), Junk (Sam Yoakum), Snitch (Cory Beilharz )
FNGs: None
COUNT: 7
WARMUP:
They did (thanks for the assistance Madoff

THE THANG:
Ladder work out up then down, running to a corner after each round.
1 burpee
2 hr merkins
3 box Cutters
4 shoulder taps
5 star jumps
6 mountain climbers
7 Squats
8 lbcs
9 SsH
10 appolo onos
11 Merkins
12 hello dollys
MARY:
The Knoxville cherry pickers x 3

ANNOUNCEMENTS:
Check newsletter

COT: remember the reason for the season

Citius Altius Fortius

AO: dogpound
Q: La-Z-Boy (Zac Smith)
PAX: Aladdin, Mayberry, Madoff, Lightweight, Earmuffs (Dan Studt), High Heels (Henry Ritchie)
FNGs: None
COUNT: 7
WARMUP:

SSH
Burpees x2
Baby arm circles
Michael Phelps
KCP
Butt kickers
High Knees
Karaoke
Prime Times

THE THANG:

Mosey to the Backbone
5 Pull-Ups
10 Merkins
15 Squats

5 Rounds

Slow Bernie up Matterhorn

Mosey to the Boat

Shuttle Run x3

Mosey to CMUs

Colt 45s
Tricep Extension
CMU Bear Crawl

MARY:

Nah

ANNOUNCEMENTS:

Bro-lympics

COT:

Citius – Altius – Fortius – Comuniter

Stronger – Higher – Faster – Together

Steve Prefontaine was an Olympic runner from Oregon in the 70s and also the namesake of my dog.

He was a flat out runner that didn’t buy into strategy, or %, he was a flat out runner.

My fav quote from Pre, that I couldn’t remember is, “To give anything less than your best, is to sacrifice the gift”.

Hit me in the car.

Hope all of you men work to get Stronger – Higher – Faster – Together.