F3 Knoxville

Tag: Monstar

Earn the bird and the dessert

AO: dogpound
Q: Bartman
PAX: SlideRule (Stephen Sloan), Einstein, Choir Boy, Waxjob, Monstar, I-Beam
FNGs: None
COUNT: 7
WARMUP:
SSH
LBAC
Rockettes
Footsie

THE THANG:
Seabiscuit. Laps around Long Island. Exercises were:
thruster merkins 10
squat jump twists x20
imperial walkers x30

Curls & OH press with pee rocks

MARY:
Cash out SSH

ANNOUNCEMENTS:
None

COT:
The concept of thankfulness runs throughout scripture. We read 7-8 verses this morning. We have so much to be thankful for. One of the verses we read this morning seemed to be the most fitting:

“You will be enriched in every way to be generous in every way, which through us will produce thanksgiving to God.”
‭‭2 Corinthians‬ ‭9‬:‭11‬

Lucky 7’s

AO: the-farm
Q: Bartman
PAX: Oil Check, Aladdin, Choir Boy, Einstein, Monstar, Pew-pew, Badger
FNGs: None
COUNT: 8
WARMUP:
SSH, tempo merkins, tempo squats, lbac, rockettes, oyo stretch

THE THANG:
7’s: lunges, jump squats, bear crawls in between
7’s: big boys, American hammers, hill run in between
7’s: curl & oh press, dips, mosey in between
7’s: calf raises, parking curb merkins, mosey in between

MARY: no time

ANNOUNCEMENTS:

COT: talked about the history of Labor Day. Thanked everyone for their contributions to their work.

OTB Tanning Bed

AO: the-farm
Q: Gibbler , Mayberry
PAX: Gibbler, Monstar, Mayberry
FNGs: None
COUNT: 3
WARMUP: some cool exercises to loosen up our weary muscles.

THE THANG: exercises with weight on one side of the pavilion with various methods of matriculation to the other side for some other non weighted exercises and abs and stretching

MARY:

ANNOUNCEMENTS:

COT: your purpose is greater than yourself and in people. God has a plan for you.

Why? BeCauseway.

AO: the-farm
Q: Waxjob
PAX: I-Beam, Waxjob, Monstar, Mayberry
FNGs: None
COUNT: 4
A balmy 40 degree morning with a light chill breeze. Mayberry blessed with the Meat Sweats, so we were prepared for him to Elvis at any moment, but he persevered.
WARMUP:
SSH x15 IC
2x Burpees
5x Cherry Pickers
8x Trunk Twist
2x Burpees
15x LBAC each way
10x Tempo Squats

THE THANG:
Briefest of Moseys over to the Toaster to grab some toys. CMUs all around except for Mayberry whose hands are too soft to handle the rough, abrasive concrete surface, so he grabbed his weight plate.

Mall walk the long way to the base of the Causeway, pausing for 20x weighted BBS about halfway.

We have one cardboard at each end of the causeway, each with 6 exercises. One pax at the top, one at the bottom and one in transition at all times.

TOP:
OHP
Curls
Tri Ext
Squat thrust
Lawn Mowers
Alpos

BOTTOM:
Up/Over Merkins
Twist Lunge
Weighted V-ups
American Hammers
Plankle Taps
SSH

Due to the length of the Causeway, this took the balance of the hour.
MARY: None today
ANNOUNCEMENTS: Monstar sister (in law? sorry I forget…) is with child. Congrats and prayers for safe carriage.
COT: Be well, do good work, and keep in touch.

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