F3 Knoxville

Tag: Aladdin

EMOMday

AO: the-farm
Q: Choir Boy
PAX: Aladdin, School Zone (Michael Shope), Big Red, Choir Boy, Brick, Bunker
FNGs: None
COUNT: 6
WARMUP: ✅

THE THANG: Mosey to Da Club to pick out a coupon. Mosey to the small pavilion for some EMOMs. 1st round – 5 merkins, 5 incline merkins, and 10 chest presses (on your back using the coupon) for 10 minutes. Lap around the playground. 2nd round – 10 curls, 10 dips, 10 LBCs for 10 minutes. 3rd round – 10 overhead presses, 10 squats (with the coupon), and 10 flutter kicks (4 ct). Return the coupons. Mosey back to the AO.

MARY: No time

ANNOUNCEMENTS: Convergence on 2/17 at Big Ball at 7:00 am. Clown car meeting at Kroger at 6:10 am for anyone wanting to car pool.

COT: Be thankful for the opportunity to get old.

Light poles

AO: the-farm
Q: School Zone (Michael Shope)
PAX: Aladdin, Choir Boy, Jason E Fisher, Lightweight, School Zone (Michael Shope)
FNGs: None
COUNT: 5
WARMUP:
✅
THE THANG:
Two laps around the big loop.
Lap 1: 5 merkins at each light pole, 10 dips at each bench
Lap 2: 5 squats at each light pole
MARY:
Ring of fire
Boat/canoe
ANNOUNCEMENTS:
Convergence at Big Ball – clown car from Kroger leaving at 6:10
COT:

”which our more presentable parts do not require. But God has so composed the body, giving greater honor to the part that lacked it, that there may be no division in the body, but that the members may have the same care for one another. If one member suffers, all suffer together; if one member is honored, all rejoice together.“
‭‭1 Corinthians‬ ‭12‬:‭24‬-‭26‬ ‭ESV‬‬
bible.com/bible/59/1co.12.25-26.ESV

Run those Hills

AO: the-farm
Q: Aladdin
PAX: Aladdin, Choir Boy, Big Red
FNGs: None
COUNT: 3
WARMUP:
Typical

THE THANG:
Run to hill.
Hill sprint circuit
7 min tabataish workout

MARY:

ANNOUNCEMENTS:

COT:

Ruck the Skate

AO: dogpound
Q: La-Z-Boy (Zac Smith)
PAX: Junk (Sam Yoakum), Madoff, Aladdin, Peacekeeper, I-Beam, Lightweight
FNGs: None
COUNT: 7

WARMUP:
SSH
BA Circ
Merkins
Tempo Squats
Cherry Pickers
THE THANG:
AMRAP
Ruck & Repeat
(thanks I-Beam)

5x Squat Thrusters
10x Blockees
15x Sh Taps
20x Squat
25x Canoe Press
30x Flutter
35x Rocky B
40x Mtn Climber

all with Ruck or Block

Run/shuffle to the port-o-john

MARY:

LBC
Sh Taps
Merkins

ANNOUNCEMENTS:

GTE – Convergence

COT:

What’s your mantra?

What can you fall back on when things get tough?

How do your remind yourself that you can do hard things?

Obstacles Make Me Stronger.

You can’t Break Me.

I’m Blessed and Highly Favored.

(Some of) The 11 Ladder

AO: dogpound
Q: Blindside
PAX: Mayberry, Madoff, Aladdin, Earmuffs (Dan Studt), Peacekeeper, Lightweight
FNGs: None
COUNT: 7
WARMUP:
Typical Blindside-y Warm-up Things

THE THANG:
Get a coupon, vest, plate, or ruck and make way to the Skatepark for the 11 Ladder.
Starting with 11 reps each, complete the 9 exercises, leave ruck/coupon/etc., run and climb over the wall (2 Burpee penalty if you go around it), and run around the Thunderdome back to the Skatepark. Drop to 10 reps for the next round, rinse and repeat.
Exercises:
Burpee Jump Overs
Goblet Squats
Ruck Mountain Climbers
Ruck Iron Mikes
Ruck Merkins
OH Press
WW3 Sit ups
Curls
American Hammers

MARY:
No time. But she says that she misses us.

ANNOUNCEMENTS:
Concord Trails I this Saturday at the Cove, see Slack for details.
Big Ball Convergence rescheduled for 2/17
Escape from Haw Ridge Friday, March 1st!

COT:
“If you ask God to move mountains, expect Him to hand you a shovel.”