F3 Knoxville

Tag: Aladdin

A little bit of this, a little bit of that

AO: the-farm
Q: Lightweight , Aladdin, Einstein
PAX: Einstein, Aladdin, Lightweight
FNGs: None
COUNT: 3
WARMUP:
We warmed up

THE THANG:
Mosey up to Large Pavillion stopping for Dips at the tables.
Grab a coupon curl, press, extension, and squats while mixing in some runs.
11s of box jumps/rail rows, broad jumps on the crosswalk in-between exercises.
Mosey back to AO merkins at each light pole, starting with one and adding one each light up to 10, then back down.

MARY:
Little drummer boy walkers
Lbc
Vups

ANNOUNCEMENTS:
See newsletter

COT:
Try to see the world through the eyes of your 2.0s

Farming with a blue falcon

AO: the-farm
Q: Lightweight
PAX: Aladdin, Choir Boy
FNGs: None
COUNT: 3
WARMUP:
We warmed up and added some stretching
THE THANG:
Mosey around Bb court.
Run to the Tanning bed and grab a workout to place at a cone.
Suicide lanes with exercises at each cone (4)
Pax builds the adventure. Each Pax goes through all three lanes then grabs new exercises. Some variation of the following:
Merkins
Werkins
💎 merkins
WMD
Burpees
Inch worm merkins
Bbs
Ssh
Iron Mikes
Freddy mercury’s
Mountain climbers
Squats

MARY:
American hammers
Lbc’s
V-ups
ANNOUNCEMENTS:
Dad camp
COT:
A reflection of what we bring into our life and what our family sees.

Battle buddy runs

AO: the-farm
Q: Aladdin
PAX: Aladdin, Bartman, Choir Boy, B’Gosh, Lightweight
FNGs: None
COUNT: 5
WARMUP: Yes

THE THANG: Battle buddy runs with exercises to advance.

MARY:

ANNOUNCEMENTS:

COT:

Backup plan

AO: the-farm
Q: Bartman , Choir Boy
PAX: Aladdin, Bunches, Choir Boy, Lightweight
FNGs: None
COUNT: 5
WARMUP: yes

THE THANG: 4 corners, reps with rocks, hill sprints.

MARY: yes

ANNOUNCEMENTS: none

COT: Best plans often fail…have a backup plan.

Pungent Push workout

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.