F3 Knoxville

Tag: School Zone (Michael Shope)

Counting Change

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

THE THANG: Nickels, Dimes, Quarters around the big loop. Do 5 reps of the exercise at the first light pole. Run 5 light poles. Do 10 reps of the exercise. Run 5 light poles. Do 25 reps of the exercise. Rinse and repeat with different exercises. The exercises were squats, merkins, dips, calf raises, v-ups, CDDS, box jumps, big boy sit-ups, and burpees.

MARY: No time

ANNOUNCEMENTS: Brolympics on November 4th.

COT: Problems come, and problems go, and how you handle them can improve the outcomes. You catch more flies with honey.

Kraken under a Harvest Moon

AO: the-farm
Q: School Zone (Michael Shope)
PAX: Choir Boy, Aladdin, School Zone (Michael Shope), Trash Panda
FNGs: None
COUNT: 4
WARMUP:

Cherry pickers, this and that, rockettes, side straddle hops

THE THANG:

Kraken at the corners
3.0 miles
10 -15 -20 – 25
Carolina Cheerleaders
Carolina Dry Docks
V-Ups
Merkins
Box Jumps
Dips

MARY:
ANNOUNCEMENTS:
COT:

Matthew 22:37-39

Latin Suicides

AO: the-farm
Q: Choir Boy
PAX: Choir Boy, School Zone (Michael Shope), Sharpie
FNGs: None
COUNT: 3
WARMUP: Some SSHs, little baby arm circles (forward and backward), windmills

THE THANG: Mosey to the basketball court for some suicides with exercises.  Start at one baseline, run to the top of the three point line and do 10 reps, run back to the baseline, run to half court and do 20 reps, run back, run to the top of the opposite three point line and do 30 reps, run back, run to the other baseline and do 40 reps, run back and do abs until the six arrives.  

We did squats, merkins, calf raises, CDDs, lunges, and burpees (we made it to the opposite three point line on burpees before time).  So, we did 100 squats, 100 merkins, 100 calf raises, 100 CDDs, 100 lunges (total – 50 each leg), and 60 burpees.  Not bad by 6:15am.  We may have gotten better, but at least we didn’t get worse.  And, School Zone taught us some select Latin words along the way.

MARY: Only had time to hold a plank for a minute.

ANNOUNCEMENTS: None spoken

COT: I sometimes get discouraged that I’m not better (faster, stronger, fitter, etc.) from all of the workouts that I do.  Then, it occurs to me that if this is what I’m like with all of the workouts that I do, imagine where I would be if I didn’t do any. That thought helps motivate me to keep coming out.

Light pole DORA

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

Stretching and such
THE THANG:

DORA at each light pole
Merkins
BBS
Squats
Freddy Mercs

Mosey to bball court for bearcrawls and imperial walkers

MARY:

Ring of fire (line of fire)
Boat canoe

ANNOUNCEMENTS:
COT:

Flag handoff at The Equalizer- Didn’t get 3 miles

AO: the-equalizer
Q: Ribbed (Joshua Sagraves)
PAX: School Zone (Michael Shope), La-Z-Boy (Zac Smith), Aladdin (Mansour Hasan), Bookman (Oscar Hemmelgarn), Choir Boy (Kenny Saffles), Madoff (Daniel Hereford), mouthwash (Mike), Snowbird (Nick Wilson), Ice Cold, Stripped (Carter Cross), Swimmies (Nathan Chesney), Utah (David Angel), Blindside (Davis Bodie), Matlock (Bill Maddox), Brick (Chris Tittle), Ribbed (Joshua Sagraves)
FNGs: None
COUNT: 16
WARMUP:
1 Burpee
20 SSH
4 Cherry pickers
2 Burpees
THE THANG:
Mosey to the entrance and partner up
four stations each with 3 Exercises that one partner will do the first item while the other partner runs up to the next station and back and they switch places. After completing all the items they move on to the next station together and repeat running up to the next station.

Station one:
BBS
Iron Mikes
Gas pumpers

Station two:
Burpees
Bear Crawls
Welsh Dragons

Station three:
Caption Thor
Hand Release-Merkins
Shoulder Taps

Station four:
SSH
Squats
Lunges

fellowship mosey back to the AO

MARY:
45ish Hello Dolly’s
ANNOUNCEMENTS:
Flag hand off at the Asylume AM Monday
COT: