F3 Knoxville

Tag: School Zone (Michael Shope)

So many crosswalks!

AO: the-farm
Q: KickFlip
PAX: Aladdin, School Zone (Michael Shope), Choir Boy
FNGs: None
COUNT: 4
WARMUP:
Tempo squat
Finkle Swings
Tempo merkins
Down/Up Dog
Mosey

THE THANG:
Starting at the entrance, mosey the main drag – stopping at each crosswalk to do 5 burpees.

20 box cutters and 20 flutter kicks

At the soccer field, do kerkins at one corner, mosey and do squats at the other. Repeat with reps incrementing by 10 each set. Finished with 80 squats.

Crosswalks again – this time with 3 donkey kicks.

Jailbreak!

MARY:
Round Robin w/ side crunches, hello dolly, boat Canoe, Freddy mercury.

ANNOUNCEMENTS:
COT:

Jesus tells us to mind the beam in our own eye instead of looking for the speck in another’s eye.

“Tolerence for others, strict for myself.” – Marcus Aurelius

“Look in others for their virtue. Look in thyself for thy vices.” – Benjamin Franklin

Not Yet Mosey Conditions

AO: the-farm
Q: Choir Boy
PAX: School Zone (Michael Shope), Aladdin, Choir Boy
FNGs: None
COUNT: 3
WARMUP: Check

THE THANG: Fellowship mosey around the big loop.  5 reps at each light pole.  First lap – merkins.  Second lap – squats.  It was still icy in some spots, so we had to take it slow and had to detour into the road for one stretch of the loop.

MARY: No time

ANNOUNCEMENTS:

COT: 1 John 5:14 – And this is the confidence that we have toward him, that if we ask anything according to his will he hears us.

Deja Vu Kracken

AO: the-farm
Q: School Zone (Michael Shope)
PAX: Choir Boy, School Zone (Michael Shope)
FNGs: None
COUNT: 2
WARMUP:
✅
THE THANG:

10 station Kracken around the tanning bed. 10 reps of each exercise for the entire 10 stations.

Round 1 Merkins
Round 2 Squats
Round 3 BBS
Round 4 CDDs

MARY:
No time
ANNOUNCEMENTS:
Launch this Friday, Dec 15th
COT:

Charge that hill… tabata

AO: the-farm
Q: Wagon Wheel (John-Mark Chesney)
PAX: School Zone (Michael Shope), Proton, Madoff (Daniel Hereford), Aladdin, Full Tank, Swimmies (Nathan Chesney), Wagon Wheel (John-Mark Chesney)
FNGs: None
COUNT: 7
WARMUP: side stretch, tempo squat, tempo merkin, quad stretch, leg swing
THE THANG: 30 sec interval 5 sec off tabata then run up hill across field then another tabata

LBC
Heel taps
Gas pumpers reach under legs
LBC one leg in and one out
Reverse to other leg
Bike crunches

Run

30 secs
Single leg bridge
Bridge hold leg up and down
Bridge holds leg side
Bridge to straight leg hold
Other leg repeat

Run

30 secs and
Alternating toe taps
Alt leg kicks
Knee to elbow
Other side
Heels out and in
Knee to elbow then hand to foot
Other side
Leg raises
Flutter kicks high

Run

30 secs
Plank
Lunges
T merkins
Bobby hurleys
Merkins-dry docks

Run

30 secs
Side plank
Side bridge
Other side plank
Other side
Run

30 sec
Merkins
Step ups
Repeat 3 cycles thru

Run

30 sec
Up down plank
Low plank hold
Low plank hip dips
Plank body saw

MARY: run to base of hill
ANNOUNCEMENTS: ruck training Saturday
COT: Psalms 105” seek the Lord and his strength, seek the lords presence continually

99 Problems and 1 Regret

AO: the-farm
Q: Choir Boy
PAX: School Zone (Michael Shope), Earmuffs (Dan Studt), Madoff (Daniel Hereford), Choir Boy
FNGs: None
COUNT: 4
WARMUP: We did a nice 10 minute warmup with stretches and the usual suspects at a good slow pace.

THE THANG: Mosey to the big pavilion via the loop. 99 dips. LBCs while waiting on the 6. Mosey around the playground and arrive at Da Club. Pick a rock. 99 curls. LBCs waiting on the 6. Earmuffs picked a manly rock and put the rest of us to shame. Mosey around the playground and arrive at the small pavilion. 99 table rows. LBCs til the 6 is up. Mosey around the playground and arrive at the rock pile near the splash pad. Pick a rock. 99 overhead presses. Earmuffs once again picked a manly rock and put the rest of us to shame. Off-road mosey back to the AO.

MARY: Merkins until time (about 30 seconds or so).

ANNOUNCEMENTS: Same stuff

COT: Find thankfulness in a significant regret. Think of a real regret that impacted you or has stuck with you over time and look for thankfulness even in that moment. Turn the regret into a blessing and be thankful. It probably won’t be easy, but that’s sort of the point.