F3 Knoxville

Tag: Mayberry

SMKD – Kraken for Breakfast

AO: the-farm
Q: La-Z-Boy (Zac Smith) , Junk (Sam Yoakum)
PAX: Bartman, Choir Boy, Mayberry, Einstein, Laettner
FNGs: None
COUNT: 7
WARMUP: Junk

SSH
Squats – Tempo
Merkins
Knoxville Cherry Pickers
Dry Docks

THE THANG: LZB

Mosey to B-Ball Courts for Suicides
Kraken – Stolen from Bartman on 8/4/2020

It was kind of like this:

Lap 1 exercises:

CMU lunge to sign & back
8-count body builder x 25
CMU deltoid raise x 50
CMU flutter kick (4ct) x 50
CMU goblet squat x 50
Spread eagle merkin x 50
CMU calf raise x 100
Nose wipers x 25

Lap 2 exercises:

Bear crawl around circle
CMU squat/press x 50
CMU overhead press x 50
CMU american hammer (4ct) x 50
Jump squats x 50
Diamond merkins x 50
Mountain climber (4ct) x 50
Shoulder taps (4ct) x 50

MARY: nah

ANNOUNCEMENTS: nah

COT: Junk

Colossians 3:23-24

“Whatever you do, work at it with all your heart, as working for the Lord, not for human masters, since you know that you will receive an inheritance from the Lord as a reward. It is the Lord Christ you are serving”.

Thanks for letting us share our SMKD journey with you guys

Merkin Mania

AO: dogpound
Q: Lightweight
PAX: Aladdin, Bunches, Mayberry, Earmuffs (Dan Studt)
FNGs: None
COUNT: 5
WARMUP:
We warmed up

THE THANG:
11s by the pee rocks: captain thor/derkins
11s on the rails: dips/Flutter kicks
Down the merkin latter 5 reps each reducing one each time, then back up: merkins, werkins, derkins, cdd, power T merkins.
20 lbc and a lap after each set. (Switched to Freddy mercury’s on the way back up)

MARY:
No time

ANNOUNCEMENTS:
Q101 tomorrow at blue grass. Anyone want to do stairs for 9/11?

COT: Nature is cool

3 Quarter Pounders Please

AO: dogpound
Q: Madoff
PAX: Lightweight, Mayberry, Earmuffs (Dan Studt), Snitch (Cory Beilharz )
FNGs: None
COUNT: 5
WARMUP:
20 SSH
10 Rockettes
5 Cherry Pickers
10 Tempo Squats
Slowzy up the hill + 15 Incline Merkin Stretches + 10 Deep Dips

THE THANG:
3 Quarter Pounders
Jog There and Mario Jumps Back each time

(25)T-Merkins, (50)Squats, (75)Mountain Climbers, (100)SSH
(25)BBS, (50)Flutter Kicks, (75)Hello Dolly, (100)LBC
(25)Monkey Humpers, (50)Pike Jacks, (75)Dead Bugs, (100)GA Cheerleaders

MARY: None

ANNOUNCEMENTS: QSource AO and Q101

COT: Shared that everyday I Q I feel a positive pressure to provide a good workout and a non-BS work for the COT. I also mentioned it’s become harder for me to do the word vs. the workout.

Shared that every now and then we should consider the “Love Languages” and introspect how we show love to our Heavenly Father. We need to DO something or SAY something or GIVE something…just a reminder to not only love him inside but express our love for Him.

Ruck miles because were old and injured

AO: the-farm
Q: Gibbler , I-Beam, Lightweight, Mayberry, Gibbler
PAX: Gibbler, I-Beam, Lightweight, Mayberry
FNGs: None
COUNT: 4
WARMUP: SSH and cherry pickers

THE THANG: rucking and more rucking and listening to all of us complain about the idiots in life that surround us.

MARY: none. We’re married. We don’t need abs.

ANNOUNCEMENTS:

COT: coffee time to meet Bartman

Pungent Push workout

AO: dogpound
Q: Lightweight
PAX: Junk (Sam Yoakum), Mayberry, Aladdin, Einstein, Bunches
FNGs: None
COUNT: 6
WARMUP: We warmed up

THE THANG:
11’s presses/incline merkin
Mosey up & down the hill, 10 Dips at each pole
11’s curls/bbs
Mosey up & down the hill, 10 incline merkins each light
11’s squats/box jumps
Mosey up & down the hill, 10 each of Dips and inclines at each light

MARY: flutters, v-ups, Hello dollys, big boys. Boat canoe

ANNOUNCEMENTS: check the news letter

COT: Justification, what in our lives are we doing and how are we justifying it. Who’s compass are you using and is it right.