F3 Knoxville

Tag: Aladdin (Mansour Hasan)

Consistency wrapped in aluminum

AO: the-equalizer
Q: Ribbed (Joshua Sagraves)
PAX: Madoff (Daniel Hereford), Stripped (Carter Cross), Aladdin (Mansour Hasan), Headgear, Snitch (Cory Beilharz ), Ribbed (Joshua Sagraves), Snowbird (Nick Wilson)
FNGs: None
COUNT: 7
WARMUP:
Mosey to get CMU and then to basketball court
THE THANG:

Equipment needed:
– Rucksack (loaded with weights or other heavy objects)
– Sandbags (varying weights)
– CMUs (Concrete Masonry Units) or similar heavy objects

Duration: 40 minutes (excluding warm-up)

Workout: 35 minutes (perform each exercise for 45 seconds, followed by a 15-second rest)
1. Ruck March

2. Sandbag Squats

3. CMU Deadlifts:

4. Merkin:

5. Overhead Press:

6. CMU Lunges

7. Ruck Rows

8. American hammers

9. Goblet Squats

10. Plank

Cooldown: 5 minutes
– Finish with a 5-minute cooldown, including static stretching for major muscle groups.

MARY:
ANNOUNCEMENTS:
COT:
Consistency you all are building consistency in your life and being an example not just to your immediate fears of influence your M your 2.0 etc. but also your surroundings, spheres of influence, jobs, coworkers, etc. thank you for your consistency this morning

Back to School…

AO: the-equalizer
Q: Blindside (Davis Bodie)
PAX: Ribbed (Joshua Sagraves), Stripped (Carter Cross), Snowbird (Nick Wilson), Aladdin (Mansour Hasan), Madoff (Daniel Hereford)
FNGs: None
COUNT: 6
WARMUP:
Typical Blindside Warmup

THE THANG:
Mosey to Splashpad
Back to school ladder
12 reps for each round
Start with 1st grade, lap, 1st and 2nd, lap, 1st, 2nd, 3rd, etc.

Shoulder taps
Merkins
Jump Squats
BBS
American Hammers
Dips
Monkey Humpers
LBCs
CDD
Hand release merkins
Lunges
Burpees

MARY:
Fellowship Mosey back to flag

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.

James 4:17

AO: dogpound
Q: Waxjob (Josh Brady)
PAX: Aladdin (Mansour Hasan), Junk (Sam Yoakum), Choir Boy (Kenny Saffles), Mayberry, Waxjob (Josh Brady)
FNGs: None
COUNT: 5
WARMUP:
15x SSH IC
5x Cobra Burpees
5x Cherry Pickers
10x Cossack Squats
15x LBAC each way
15x Grady Corns
10x Tempo Merkins
THE THANG:
Grab a CMU and mosey toward the Backbone
OK just kidding, let’s walk.
Speedbump: 15x curls, 15x OHP
Top of the hill: 15x Alpos, 15x BBS
Next speed bump: 15x Tris, 15x squats
Up to the Backbone: 5x weighted knee raises holding CMU with feet, 5x weighted pullups doing same. Well, some of us did anyway.
Was going to do more stuff up there, but thunder rolls, so let’s head back. Wind back down same exercises at each spot.
Cower under the outhouse awning as drizzle begins, bide the time with 11s – Up/Over Merkins and Weighted Step-Ups
MARY:
50x 4ct Flutters IC
10x Apple Dippers each side
Row your Boat down about 5 streams
TIME!
ANNOUNCEMENTS:
COT:
There will be times when nobody around you is doing the right thing. Possibly even mocking you for doing so yourself. Stay strong. Choose to do the hard thing.