F3 Knoxville

Tag: Aladdin

It’s difficult until it’s easy

AO: the-farm
Q: KickFlip
PAX: Choir Boy, Aladdin, School Zone (Michael Shope), Big Red, Scott M, KickFlip
FNGs: None
COUNT: 6
WARMUP: LBAC, Phelps, Calf Stretch, Up/Down Dog, Merks, Tempo Squats, Cherry Pickers, Step-ups, Derkins, Dips, Jog

THE THANG:
Perform all exercises in a list of 12. Run to the top of the steps and back. Repeat – each time drop the top exercise. Exercises were;
12 Iron Mikes
11 Diamond Merkins
10 Bobby Hurley
9 Werkins
8 LBC (4 ct)
7 Hello Dolly (4 ct)
6 Big Boy Situps
5 Heels to Heaven (4 ct)
4 Carolina Dry Dock
3 Burpees
2 Donkey Kicks
1 Body Builder

MARY:
Flutter kicks for one minute.

ANNOUNCEMENTS:
March 4 Chainbreakers launch
April 5 – Escape from Haw Ridge
April 27 – GTE

COT:
In pursuit of virtue and high-impact, you should be working to start/sustain good habits (fitness, nutrition, sleep, prayer, study, meditation, gratitude, etc.) and working to stop/sustain harmful habits (anger, lust, drugs, excess alcohol, junk, porn, etc.). Each of these things will be DIFFICULT…but KEEP AT IT…because one day, they will not be so difficult anymore. They are difficult until they are easy – OR – they never get easy, but you get stronger. If you miss a day, don’t miss two. If (when!) you stumble…START AGAIN. Keep pursuing virtue, brothers.

2 Peter 1:5-8, “…make every effort to add to your faith goodness; and to goodness, knowledge; and to knowledge, self-control; and to self-control, perseverance; and to perseverance, godliness; and to godliness, mutual affection; and to mutual affection, love. For if you possess these qualities in increasing measure, they will keep you from being ineffective and unproductive in your knowledge of our Lord Jesus Christ.”

Instead of Mayberry

AO: dogpound
Q: Madoff
PAX: Lightweight, Earmuffs (Dan Studt), I-Beam, Aladdin, Madoff
FNGs: None
COUNT: 5
WARMUP:
20 SSH
10 Windmills
10 Little Baby Arm Circles
10 Reverse Little Baby Arm Circles
10 Grady Corns
Groucho Marx towards the run
Mozy uphill- 15 dips – Mozy to the Left – 20 Flutter Kicks – Mozy to Stairs
THE THANG:
Complete Circuits 2x back to back, run to restaurant, recover walk down and proceed to next circuit
Circuit 1
20 squats
10 merkins
20 lunges (10 per leg)
10 burpees
Circuit 2:
20 mountain climbers (10 per leg)
10 dips (use the curb)
20 Freddie mercury (10 per side)
10 jump squats
Circuit 3:
20 plank jacks (2 count)
10 CDD
20 LBC
10 tuck jumps
Circuit 4:
20 Apollo oh no (10 per side)
10 spiderman push-ups (5 per side)
20 American hammers (10 per side)
20 Groucho Marx (10 each leg)
Circuit 5:
20 high knees (10 per leg)
10 Ranger Merkins
20 leg raises
10 squat jumps
MARY:
20 LBC (4 count)
ANNOUNCEMENTS:
Convergence on 17th 7am at Big Ball
Lightweight announced 3rd Sat Veterans Breakfast (more details to come)
COT:
Thank you for encouraging others at F3 and in your lives. Reminder to all that as a Man you can encourage other men in a special way and we should look for opportunities to do that.

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: