F3 Knoxville

Tag: Mayberry

CMU work

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AO: dogpound
Q: Mayberry
PAX: Lightweight, Pew-pew, Bookman, Einstein, Mayberry, Aladdin
FNGs: None
COUNT: 6
WARMUP: :white_check_mark:

THE THANG: :white_check_mark:

MARY: :white_check_mark:

ANNOUNCEMENTS: None

COT: :white_check_mark:

Fun Farm Friday Wall Ball Edition

AO: the-farm
Q: Einstein
PAX: Lightweight, Mayberry, Pew-pew
FNGs: None
COUNT: 4
WARMUP:
SSH, LBAC, Tempo Squats, Tempo Merkins, Downward Dog Cobra, Runners Stretch

THE THANG:
Wallball, losers of each point do the work. Did burpees, Squats, CDD, Monkey Humpers, Merkins, Bobby Hurley

MARY:
Suitcase, Side Crunch, Pickle Pounders

ANNOUNCEMENTS:

COT:
Borders are important, especially your personal border. Be careful what you let enter your mind. If it’s pleasing to God, feed it. If it’s not, deport it.

Disc Golf-ish

AO: dogpound
Q: Lightweight
PAX: Bail Bonds, flyball, Madoff, Mayberry, Earmuffs (Dan Studt), Ribbed (Joshua Sagraves)
FNGs: None
COUNT: 7
WARMUP:
We did
THE THANG:
Chased a Frisbee around the AO. Varying modes of travel to the Frisbee and exercises once we arrived at it.

MARY:
No time
ANNOUNCEMENTS:
One Knox Friday, Dad Camp in August

COT: remember to keep pushing yourself, especially when things seem easy. Don’t get complacent.

Ultimate OTB

AO: the-farm
Q: Lightweight
PAX: Bartman, Einstein, Pew-pew, Mayberry, Waxjob, I-Beam, Monstar, Charger, DoorKicker (Jud), Sugar Smacks
FNGs: None
COUNT: 11
WARMUP:
We did
THE THANG:
Ultimate Frisbee
1 merkin on drops, 5 squats if scored on
MARY:
Stretching

ANNOUNCEMENTS:

COT: Coffeteria

The Plumber’s

AO: dogpound
Q: Nixon
PAX: Lightweight, Earmuffs (Dan Studt), Bunches, Pew-pew, Ribbed (Joshua Sagraves), Mayberry, Einstein, None, None
FNGs: 1 None
COUNT: 8
WARMUP:

THE THANG:

Station 1 Pull-up bars:
    – Record you max set of pulls ups
    – 5 sets of max pull-ups/Chin-ups
– 5 sets 20/18/16/14/12 reps
    – 20 body weight squats
    – 20 big boy sit-ups

Station 2 stairs:
5 sets 20/18/16/14/12 reps
    – 20 Merkins
    – 20 Little Baby Crunches
    – 20 Lunges
    – Run up the stairs
    – Hold plank or squats while waiting

Station 3 Hill:
5 sets 20/18/16/14/12 reps
    – 20 shoulder taps
    – 20 imperial walkers
    – 20 American hammers

MARY:

ANNOUNCEMENTS:

COT: