F3 Knoxville

Tag: Aladdin

Game on…

AO: dogpound
Q: Einstein
PAX: Earmuffs (Dan Studt), Aladdin, Snitch (Cory Beilharz ), Bartman, Pew-pew, Lightweight
FNGs: None
COUNT: 7
WARMUP:
The usual

THE THANG:
We set up some bases and broke into two teams. Each team roll the dice, run to that base and do the exercise along with each base after that one. For example, roll a 2 and skip the exercise at first, but must work at 2,3 and home. First team to 5 won.

Exercises. All 20 ct.
Rd 1 Merkins, Squats, BBS, Burpees
Rd 2 CDDs, Twinkle Toes, Freddy Mercurys, Burpees
Rd 3 Shoulder Taps, Lunges, Gas Pumpers, Burpees

MARY:
No Time

ANNOUNCEMENTS:

COT:
Adultery is a slippery slope. If you think you’re struggling, seek accountability or be prepared for the consequences. Bible filled with examples. Psalm 51 David commits adultery and pays a heavy price. In Genesis Joseph successfully avoids temptation. Be strong Men and protect your relationship with your wife.

Double nickels

AO: the-farm
Q: Bartman
PAX: Aladdin, Choir Boy, Lightweight, Einstein, Pew-pew, Mahoney
FNGs: None
COUNT: 7
WARMUP:
Yes

THE THANG:
Rounds of 55. Do exercise x 10, then run to end destination, do same exercise x9, then back to start, x8……continue until you’ve worked down to 1.

R1. parking curb merkins
R2. American hammers 4-ct
R3. Step ups
R4. Easy ups / rail rows
R5. Jump squats

MARY:
LBC cash out

ANNOUNCEMENTS:

COT:

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate, only love can do that.” —Martin Luther King, Jr.

“You are the salt of the earth, but if salt has lost its taste, how shall its saltiness be restored? It is no longer good for anything except to be thrown out and trampled under people’s feet. “You are the light of the world. A city set on a hill cannot be hidden. Nor do people light a lamp and put it under a basket, but on a stand, and it gives light to all in the house. In the same way, let your light shine before others, so that they may see your good works and give glory to your Father who is in heaven.
‭‭Matthew‬ ‭5‬:‭13‬-‭16‬ ‭ESV‬‬

Ice Blocks

AO: dogpound
Q: Lightweight
PAX: Aladdin, Bartman, Bunches, Earmuffs (Dan Studt), Mayberry, Pew-pew, Mahoney, Einstein
FNGs: None
COUNT: 9
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

Crawling and Lunging Around

AO: the-farm
Q: Choir Boy
PAX: Einstein, Lightweight, Aladdin, Choir Boy, Pew-pew, Oil Check
FNGs: None
COUNT: 6
WARMUP: 1 burpee
11 rockettes
19 Abe Vigodas
38 SSHs (4 count)

The buy-in: 87 merkins

THE THANG: Around the Big Loop, bear crawl to the light pole, do 5 merkins, wait on the 6, lunge to the next light pole, do 5 squats, wait on the 6, rinse and repeat through all 40 light poles.

MARY: No time (but we did 13 merkins to total 100 after time was called)

ANNOUNCEMENTS:

COT: My dad was born on 1/11/1938. He would have been 87 this year. Happy Birthday, Dad.

burrrrrrrrpees plus

AO: the-farm
Q: Einstein
PAX: Lightweight, Aladdin, Pew-pew, Choir Boy, Bartman
FNGs: None
COUNT: 6
WARMUP:
SSH, Arm Circles, Cherry Pickers, Tempo Merkins, cobra and downward dog

THE THANG:
Run the big loop with four stops.

Stop 1 burpees
Stop 2 Rail Rows, Merkins, Squats, American, Hammers
Stop 3 burpees
Stop 4 Bench Dips, CDDs, Step Ups, Flutter kicks

Stop 1 and 3, 10x reduce by 1 each time
Stop 2 and 4, 25x reduce by 5 each time

Completed three laps

Quick Lap around the bball court stopping along the way to finish our burpee countdown to 1

MARY:
LBCs

ANNOUNCEMENTS:

COT:
Job 36:15 He delivers the afflicted by their affliction, and opens their ears by adversity.

Use adversity to grow. Burpees are a great reminder that when you fall on your face, you get back up.

Smooth seas don’t make skillful sailors – African Proverb