F3 Knoxville

Tag: Aladdin

Cutting through the Fog

AO: the-farm
Q: Aladdin
PAX: Aladdin, Choir Boy, Lightweight
FNGs: None
COUNT: 3
WARMUP:
Lap around park
Cherry pickers
Side staddle hops
Tempo squats

THE THANG:

2 min Challange
Tanning bed sprint runs:
Sprint to end and back and do 2 of an exercise then increase by 2 with every sprint stopping at 10.
-Merkins
-CDD
-Big Boys
-American Hammers
-Burpees
-Squat Jumps
-Bear Crawl

Lap
2 min Challenge

MARY:

ANNOUNCEMENTS:

COT:

Not Yet Mosey Conditions

AO: the-farm
Q: Choir Boy
PAX: School Zone (Michael Shope), Aladdin, Choir Boy
FNGs: None
COUNT: 3
WARMUP: Check

THE THANG: Fellowship mosey around the big loop.  5 reps at each light pole.  First lap – merkins.  Second lap – squats.  It was still icy in some spots, so we had to take it slow and had to detour into the road for one stretch of the loop.

MARY: No time

ANNOUNCEMENTS:

COT: 1 John 5:14 – And this is the confidence that we have toward him, that if we ask anything according to his will he hears us.

Sevens Heaven

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

THE THANG: Sevens from the first light pole facing west to the doggie bag station – squats and merkins. Sevens from the doggie bag station to the trash can – merkins and calf raises. Sevens from one trash can to another – calf raises and CDDs. Sevens from the trash can to the bench – CDDs and dips. Sevens from the bench to the other bench around the curve – dips and incline/decline merkins. Sevens from the bench to another bench – incline/decline merkins and Bulgarian split squats (each leg equals one). Mosey back to the AO.

MARY: A few laps around the Tanning Bed to complete 3 miles.

ANNOUNCEMENTS: Convergence

COT: Isaiah 41:10 – “Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand.”

Fellowship Moseying in the New Year

AO: the-farm
Q: Choir Boy
PAX: Aladdin, Junk (Sam Yoakum), Choir Boy
FNGs: None
COUNT: 3
WARMUP: Yep

THE THANG: Fellowship mosey around the big loop.  Do 20 merkins at the first pole and 24 LBCs at the second pole. Rinse and repeat. After 10 sets (20 total poles), switch to 20 CDDs and 24 calf raises to complete the loop. At the four benches outside the tanning bed at the end, do 20 incline merkins on the first bench and 24 dips on the second bench and repeat. One mosey lap around the big loop to close out.

MARY: Flutter kicks x 24 on a 4 count and hello Dollys x 24 on a 4 count. Hold a plank for the last minute or so.

ANNOUNCEMENTS:

COT: Happy 2024 (hopefully)

Tour de Farm

AO: the-farm
Q: Aladdin
PAX: Aladdin, Sparkler, Trash Panda, Monstar
FNGs: None
COUNT: 4
WARMUP:
SSH
Cherry Pickers
Tie Fighters
Windmills

THE THANG:
4 workout stops throughout the AO. Went from pavilion to pavilion due to the rain. 3 exercises at each stop. SSH to the 6. Work forward then backward.

MARY:
No time

ANNOUNCEMENTS:
Hardship Hill will be on Memorial Day. Planned has started. Plan on volunteering and participating.

COT:
Remember our bodies are weak but Christ is strong.