F3 Knoxville

Tag: Sharpie (Gary Mitchell)

BLIMP @ the Farm

AO: the-farm
Q: Choir Boy (Kenny Saffles)
PAX: Choir Boy (Kenny Saffles), Sharpie (Gary Mitchell)
FNGs: None
COUNT: 2
WARMUP: Some stretching, SSHs, little baby arm circles, tempo merkins, tempo squats, windmills

THE THANG: Mosey to the parking lot between the bball courts and tennis courts for a BLIMP.  Following the parking lot/roads around the bball court, do the exercise at 12:00, 3:00, 6:00, 9:00, and again at 12:00 for 5 total sets of the same exercise before moving to the next exercise and round. The exercises and reps for each set were:

Burpees x 10
Lunges x 20
Imperial walkers x 30
Merkins x 40
Plank jacks x 50

MARY: Freddie Mercuries and Box Cutters

ANNOUNCEMENTS: None mentioned

COT:  Sharpie had an early meeting so we cut the formalities short.  We had good mumble-chatter along the way.

Tabata Under the Stars

AO: the-farm
Q: Choir Boy (Kenny Saffles)
PAX: School Zone (Michael Shope), Aladdin (Mansour Hasan), Sharpie (Gary Mitchell), Choir Boy (Kenny Saffles)
FNGs: None
COUNT: 4
WARMUP: Mainly some stretching

THE THANG: Tabata – 20 seconds on, 10 seconds off, 8 rounds, run a lap around the island (taking the Panama Canal to cut it short), rinse and repeat. We got in 6 sets – merkins, squats, CDDs, LBCs, calf raises, and dips

MARY: Star gazers

ANNOUNCEMENTS: None

COT: Remember that as we watch our kids grow, we will miss these days in a few years just as much as we miss the younger days now.

Three’s Cokpamy

AO: the-farm
Q: School Zone (Michael Shope)
PAX: Choir Boy (Kenny Saffles), Sharpie (Gary Mitchell)
FNGs: None
COUNT: 3
WARMUP:
Stretching, SSH, Windmills
THE THANG:
Bear crawl triangle with merkins, squats, and big boys at the corners x3

Larger triangle including step runs with dips, pull ups and v-ups x3

Partner suicides on the basketball court – merkins, squats, LBCs

MARY:
Ring of fire, obliques, plank

ANNOUNCEMENTS:
COT:

Money is a means, not an end. Be shrewd and use what you have for eternal ends that show God’s mercy in your life.

Luke 16:1-8

Smile for the Camera

AO: the-farm
Q: Trash Panda
PAX: Aladdin (Mansour Hasan), Sharpie (Gary Mitchell), School Zone (Michael Shope), Mayberry, I-Beam (Ryan Gerken), Monstar (Josh Sparrow), Trash Panda
FNGs: None
COUNT: 7
WARMUP:
Mosey down the road to find a nice spot to WOR – SSH, WMH & runner stretch, BAC, BAC-BAC, a few good mornings and we are off!

THE THANG:
1. 3x(10 dips, irkins, derkins, merkins w/ 50 Spicollis (calf raises)) mosey to next pain station w/ a little bear crawling down the stairs
2. Parking Lot Work:
-lunge, lunge, broadjump (some variation of Lt Dans) x 2
-alligator merkins
-inch worms
mosey to the right section of hill for next speed bump
3. 40s w/ merkins at the bottom and squats at the top, MOT = politician up (bernie’s?) bearcrawl down

MARY:
50 LBCs (during the Thang)
13 burpees
13 Leg raises
13 windmills (2 is one)
20 Suzanne Sommers (3 positions per leg)

ANNOUNCEMENTS:
F3 in the nude coming up – check slack

COT:
I appreciate everyone being so hospitable since I’ve moved to Knoxville. F3 Community is strong here and I am excited to join. Challenge to PAX is to make sure that this mentality is present in other aspects of our life as it applies to greater impact to our community. A smile and a kind word goes a long way to build a stronger community.