F3 Knoxville

Tag: Aladdin

Punch Out

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AO: the-farm
Q: Choir Boy
PAX: Magnum, Aladdin, Bartman, Choir Boy, Einstein
FNGs: None
COUNT: 5
WARMUP: Briefly

THE THANG: Ruck the Big Loop. Buy in – 4 merkins, 4 squats. 1st lap – 2 merkins, 2 squats at each light pole. Buy out – 4 merkins, 4 squats. Total – 88 merkins, 88 squats. Buy in – 4 CDDs. 2nd lap – 4 CDDs at every other light pole. Buy out – 4 CDDs. Total – 88 CDDs.

MARY: Lap around the basketball court

ANNOUNCEMENTS: F3 Knox Exile/Amputation/Schism on 1/31. Bring a CMU for construction of the new Berlin Wall.

COT: Treasure your time with your parents while you have them.

Happy New Year

AO: dogpound
Q: Lightweight
PAX: Mayberry, Charger, Ribbed (Joshua Sagraves), Aladdin, Monstar, Bartman, Gibbler
FNGs: None
COUNT: 8
WARMUP:
A bit
THE THANG:
Murderball/handball in the Thunderdome
MARY:
No time
ANNOUNCEMENTS:
Starfish 1/31 @ Asylum
COT: Carry God with you into the New Uear

White Elephant

AO: dogpound
Q: Nixon
PAX: Lightweight, Madoff, Aladdin
FNGs: None
COUNT: 4
WARMUP:

Stretch 8 minutes :
Side Straddle Hops x 10
Little baby arm circles x 20
Tempo merkins x 10
Tempo squats x 10

THE THANG:

PAXs will be separated into teams of 2. Each team will receive a card with exercises. Teams will have an option to pass those exercises to the team to their left or keep them. Cards can only be passed once. Exercises conducted at the bathrooms

After a team ends a set they run to the tennis courts and return to stand in the Berine position until all teams have completed their set.

25 x Overhead press
25 x Front raises
25 x Goblet Squats
25 x Dead Lifts

25 x BBS
25 x SSH
25 x LBC
25 x 2 count Flutter kicks

10 x Blockees
10 x Burpees
10 x Lunges
10 x Wall jumps

MARY: N/A

ANNOUNCEMENTS: See Slack

COT: New Year’s resolutions for self-improvement

Deck of Pain

AO: the-farm
Q: Lightweight
PAX: Aladdin, Choir Boy
FNGs: None
COUNT: 3
WARMUP:
Yes
THE THANG:
Pull a card, suits represent exercises, number = reps. Run on the jokers
MARY:
No time
ANNOUNCEMENTS:
See newsletter
COT:
One day missed doesn’t stop your changes in the new year.

W*

AO: the-farm
Q: Aladdin
PAX: Aladdin, Bartman, Choir Boy, Einstein, Lightweight, Mayberry
FNGs: None
COUNT: 6
WARMUP:
Yes

THE THANG:
Ultimate Frisbee

MARY:
Core

ANNOUNCEMENTS:

COT:
Gratitude