Aladdin – Page 12 – F3 Knoxville

Pungent Push workout

July 16, 2024 BackBlasts

AO: dogpound
Q: Lightweight
PAX: Junk (Sam Yoakum), Mayberry, Aladdin, Einstein, Bunches
FNGs: None
COUNT: 6
WARMUP: We warmed up

THE THANG:
11’s presses/incline merkin
Mosey up & down the hill, 10 Dips at each pole
11’s curls/bbs
Mosey up & down the hill, 10 incline merkins each light
11’s squats/box jumps
Mosey up & down the hill, 10 each of Dips and inclines at each light

MARY: flutters, v-ups, Hello dollys, big boys. Boat canoe

ANNOUNCEMENTS: check the news letter

COT: Justification, what in our lives are we doing and how are we justifying it. Who’s compass are you using and is it right.

You’ve Got to Know When to Roll Them . . .

July 10, 2024 BackBlasts

AO: the-farm
Q: Choir Boy
PAX: Aladdin, Choir Boy
FNGs: None
COUNT: 2
WARMUP: Yes

THE THANG: Roll the workout die at each light pole around the Big Loop and do the exercise. We bear-crawled between some of the poles and lunged between some, but we mainly fellowship-moseyed between them. We made it through 25 poles before having to mosey back to the AO due to time. We did a lot of lunges, merkins, burpees, and mountain climbers.

MARY: An extra roll of the die led to some more mountain climbers, and we did 50 dips to make up for the fact that we never landed on dips during any of the rolls.

ANNOUNCEMENTS: Uncovered

COT: We just prayed it out.

Kinda Like Cindy

July 9, 2024 BackBlasts

AO: dogpound
Q: Madoff
PAX: Lightweight, Bunches, Driftwood (Gary Bloom), Aladdin
FNGs: None
COUNT: 5
WARMUP:
20 SSH
10 Windmill
10 Tempo Squats
20 Grady Corns
Slowzy up the hill – 15 deep wide merkin chest to rail
Slowzy around the peninsula to Matterhorn

THE THANG:
At the Backbone Unbroken
5 pull-ups
10 Merkins
15 air squats
5 sets then run to top of Matterhorn and 20 Suitcase Crunches
Repeat until time was called at about 24 min
Walk – Run – Rest – Run back to rockpile
7s Box Jumps and Decline Merkins (Q called recover at 4-3)

MARY:
5 Flamingo Stretch each leg
5 World’s Greastest Stretch each side

ANNOUNCEMENTS: unCOVEred July 13 and check newsletter

COT: Discussed HABITS and a personal journey I am on to break one (eating carbs and sugar) and how hard it can be to change a habit. Challenge to the PAX to look at habits in our lives that may not be healthy and may be worth the struggle to break or change.

Short Circuit

July 8, 2024 BackBlasts

AO: the-farm
Q: Butterknife
PAX: Aladdin, Mayberry, Choir Boy, Lightweight, Butterknife, Einstein
FNGs: None
COUNT: 6
Warm Up:
SSH
Windmills
Arm Circles forward and backward
Walking high kicks
Walking quad stretch
Bear 🐻 crawl in hi 👋 five bear 🐻 crawl out

Workout:
12 station circuit. 45 secs each station running a lap in between. Did sprinkle in some shuffles, high knees, butt kickers, and the upmost serious skipping.

Fighter Merkins
Curls w/ CMU
Tris w/ CMU
Agility Ladder drills
Thrusters w/ med ball
Flutter kicks
Kettlebell Swings 35lb
Mountain Climbers
SSH
BBS
Man makers w/ 20 lb dumbbells
Walking Lunges w/ CMU

COT:
NMTA Not Meant To Arrive
There are 4 Pillars of arrival:
Can’t arrive. This is a negative mindset. You don’t believe in yourself and we need to fix that immediately.

Has arrived. You’ve made it, now what?
You’re not trying anymore. Afraid to take chances, because you might lose the title. Do not stop. Continue to set goals!

Will arrive. Once XYZ happens, then I’ll be happy. There are people sitting in nursing homes right now, still waiting on XYZ.

Not meant to arrive. This is where we should all strive to be! Become the next best version of yourself. Enjoy the journey just as much if not more than destination.
My development has no end. There is always more to learn, always more to do, and you can learn from every situation and everyone.

Be “Blissfully Unsatisfied!” Brothers!

”Take delight in the Lord, and he will give you your heart’s desires.“
‭‭Psalms‬ ‭37‬:‭4‬ ‭NLT‬‬

Announcements :mega:
UnCOVEred this Saturday

Prayers:
Kathy
Gerand
Windex