F3 Knoxville

Tag: Mayberry

Ribbed 66

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AO: dogpound
Q: Ribbed (Joshua Sagraves)
PAX: Aladdin, Madoff, Mayberry, Bartman, Lightweight, Einstein
FNGs: None
COUNT: 7
– SSH – 25 IC
– Windmills – 10 IC
– Tenessee rocking chairs – 10 IC
– 10-count stretch

Main Workout: “Ribbed 66 Core Circuit” (35 minutes)

Use 6–8 lights spaced out around the parking lot (adjust based on the space/time). At each light, perform 1 core exercise + run to next light. Cycle through the list until time is up or you reach 66 total exercises.

Core Stations (rotate through these)

1. Big Boy Sit-Ups –
2. Flutter Kicks –
3. Freddie Mercurys –
4. LBCs – 25 reps
5. Plank Shoulder Taps –

MARY: Stretching

ANNOUNCEMENTS: Flag hand over at Shamrock

COT:Psalm 23
Remember your Good Shepard today

Old Faithful in Reverse

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AO: shamruck
Q: Mermaid
PAX: slappy, Anchorman, The Situation, Honeydew, Oscar Meyer, Eliza, Mermaid, Dumpster Dive, Mayberry
FNGs: None
COUNT: 8
We took a lap while waiting for Eliza. We then did the CAK loop in reverse. We talked about this passage below in the COT.

Here is an excerpt from the Q Source.
While I write from the Christian perspective (because that is what I have come to believe), it is not my intent here to proselytize. The QSource does not prescribe any particular religion, but rather that a man must have some kind of belief system to Accelerate his Faith. By Belief System, we mean the conviction that there is a supernatural governing force outside of oneself that provides an ordered explanation for our existence and delivers consequences for the violation of that order.
In support of that contention, let’s recall a few core concepts of the QSource. A Leader is a person who is able to influence other people to Move to Advantage. Movement is action taken to further Purpose, and Advantage is a superior circumstance achieved by that Movement. Leaders are Disruptive in that they cause a disturbance to a Group’s Status Quo by first visualizing an Advantage and then articulating it to the Group’s Members so persuasively that they begin to Move toward it.

Battle Ball

AO: dogpound
Q: Einstein
PAX: Earmuffs (Dan Studt), Pew-pew, Nixon, Lightweight, Waxjob, Mayberry, Bartman
FNGs: None
COUNT: 8
WARMUP:
Usual

THE THANG:

Battle Ball

Game 1
Burpees for all on drops
10 monkey when scored on

Game 2
Burpees for all drops
10 CDDs when scored on

MARY:
LBCs
Flutter Kicks
Merkin Ring of Fire

ANNOUNCEMENTS:
Hardship Hill

COT:
There is little upside to being pessimistic.

Hard to prove but also not surprising, but heard the other day that throughout history there has never been a ruler who was pessimistic, they always believed they would conquer.

If you are optimistic and look for opportunity, you will find it. If you don’t, you won’t.

Crazy 8s

AO: dogpound
Q: Madoff
PAX: Lightweight, Mayberry, Nixon, Einstein, Earmuffs (Dan Studt), Bartman
FNGs: None
COUNT: 7
WARMUP:
20 SSH
10 tempo squats
10 Rockettes
10 hinge rotations
20 calf raises
Slow Mozy up the Hill
15 wide slow merkins on the rail
15 dips
Run to the stairs

THE THANG:
8 rounds
200m Run
8 squats, 8 merkins, 8 lunges, 8 burpees
200m Run
1 min rest

MARY: 30 sec of stretching

ANNOUNCEMENTS: None made

COT: Lead from where you are. Thanked the team for their effort on the workout and reminded everyone that as long as you are working your hardest that’s your “best” and don’t judge it by someone else’s performance. You are positioned to lead and influence someone in your life so be mindful and intentional.

Happy 45 to Madoff

AO: dogpound
Q: Madoff
PAX: Nixon, Mayberry, Earmuffs (Dan Studt), Aladdin, Bartman, Einstein, Junk (Sam Yoakum)
FNGs: None
COUNT: 8
WARMUP:
45 SSH
15 Lil Baby Arm Circles + 15 Lil Baby Arm Circles + 15 Grady Corns
THE THANG:
Tabata Style – 45 secs work 20 seconds rest for 5 rounds
1. Iron Mikes
2. Push up to Squat
3. Prisoner squats
4. Dead bugs
5. Mario jumps up the hill and jog back
6. Seated jump

MARY:
1 min of Knoxville Cherry Pickers or Choose your own stretch
ANNOUNCEMENTS:
None
COT: Shared that our unique experiences in our lives make us who we are and give us wisdom for the people God has placed around us. Hoped to encourage everyone to trust their wisdom and experience, keep learning, and keep imparting your uniqueness to your Family, Community, and Friends.