F3 Knoxville

Tag: Mayberry

Slip Sliding away

AO: the-farm
Q: Gibbler , Mayberry, Waxjob
PAX: Gibbler, Mayberry, Waxjob
FNGs: None
COUNT: 3
WARMUP: rucking down McFee road
THE THANG: rucking and dodging cars on a surprisingly busy McFee while taking about our snow week and sledding escapades.
MARY: none
ANNOUNCEMENTS:
COT: stay safe and don’t slip up

Pavilion dry workout tabata dicey

AO: the-farm
Q: Gibbler , Waxjob
PAX: I-Beam, Mayberry, Waxjob, Gibbler, Monstar
FNGs: None
COUNT: 5
WARMUP: stuff to stretch
THE THANG: recycled cardboard workouts and random dice rolls while listening to classic rock.
MARY: stretching
ANNOUNCEMENTS: Pablo Escobar is dead and had hippos that are invasive to Columbia. @mayberry has opinions about a lot of songs.
COT: be good to others

The Thunderdome 2024

AO: dogpound
Q: Ribbed
PAX: Junk (Sam Yoakum), Earmuffs (Dan Studt), Mayberry, I-Beam, Madoff, Paperclip, Lightweight, Ribbed
FNGs: None
COUNT: 9
WARMUP:
10 SSH
3 Cherry pickers
THE THANG:
Mosey to the thunderdome.
we have a ladder workout. 12 down to 1 and then do a lap around the thunderdome and back at it.

12- BBS
11- 2ct moutain climbers
10- 2ct shoulder taps
9- merkings
8- squats
7- 2ct flutter kicks
6- flutter kicks
5- step ups
4- 2ct hello dolly
3- imperial squat walkers
2- HR / ST Merkins
1- Burpee

mosey to the AO
MARY:
ANNOUNCEMENTS:
Hot Toddy Triple Q 1/13 at Asylum Daybreak, 1/20 Convergence at Big Ball

COT:
Remember your creator this year.

Figure 8s

AO: the-farm
Q: Gibbler , Waxjob
PAX: Gibbler, I-Beam, Mayberry, Waxjob, @monstar
FNGs: None
COUNT: 5
WARMUP: some stuff
THE THANG: 2,4,6,8,10 figure eights with merkins, squats, BBS, flamingo and jumpy jacks

Mosey to stairs for three rounds of crunchy frogs and toe merkins at each stair level

11’s with table rows and step ups
MARY: flutter kicks and plank
ANNOUNCEMENTS:
COT:Isaiah 9

12th of December

AO: dogpound
Q: Madoff
PAX: Lightweight, Earmuffs (Dan Studt), Mayberry, Aladdin, Choir Boy, Madoff
FNGs: None
COUNT: 6
WARMUP:
It was cold
20 SSH
15 Rockettes
4 Cherry Pickers
25 Calf Raises
5 Burpees
10 Tempo Squats
Run to Matterhorn – Stopped for 4 Burpees + 20 Frozen Dips, 3 Burpees, 2 Burpees, 1 Burpee
THE THANG:
Hill Repeats 8x
Run Up Matterhorn (70%-80% effort) and recover walk down
DORA at the Sign
Partner Runs to pole + 12 Imperial Squat Walkers while partner does exercise at the Sign
Big T Merkins
Laying Leg Lifts
Slow Mountain Climber Holds
Curb Toe Taps
Run back to AO
MARY:
20 – Box Cutters
20 – Flutter Kicks
20 – Side Crunches (10 each side)
ANNOUNCEMENTS:
Farm launch at McFee Park 5:30am on Friday Dec 15
Winter Convergence Jan 20, 2024
COT:
Reviewed the “Dolphin and the Daffodil” from Freed to Lead. Encouraged PAX that it’s never too late to find your passion.