F3 Knoxville

Tag: Aladdin

Fun Farm Friday – Lightweight’s playground

AO: the-farm
Q: Lightweight
PAX: Einstein, Choir Boy, Aladdin
FNGs: None
COUNT: 4
WARMUP:
Yep

THE THANG:
Circuit x 5:
Farmer Carry
Med. Ball Slams
Swings/rows
Battle Rope

Circuit × 2:
Overhead Carry
Wall Sit
Jump Rope
Lbc

MARY: no time

ANNOUNCEMENTS:
Haw Ridge tonight
Gte

COT: embrace the time

If You’re Honest

AO: dogpound
Q: Madoff
PAX: Lightweight, Earmuffs (Dan Studt), La-Z-Boy (Zac Smith), Aladdin, Mayberry, I-Beam
FNGs: None
COUNT: 7
WARMUP:
15 SSH
1 Burpee
10 Rockettes
1 Burpee
5 Knox Cherry Pickers
1 Burpee
Slow mozy to Matterhorn, up the hill, and to the pavilion

THE THANG:
Tabata – 8 rounds 20 sec work 10 sec rest – 1 min jog to gate and back/rest
MERKINS, SQUATS, LBCs, CALF RAISES, PLANK SLOW MARCH
Mozy, no stops, back to AO
(I clocked 1.78 miles for the day)

MARY:
Birthday Rounds
Burpees, Imperial Walkers, Squats, Tie Fighters, BIG Arm Circles

ANNOUNCEMENTS:
Escape Haw Ridge, Leadership meeting invite, and convergence for GTE

COT:
Be honest with others but more importantly be honest with yourself. Honest about what you need to work on to improve. Encouraged all to look inward and find something we can improve about ourselves, if we look honestly at ourselves.

Fun Farm Friday – Fast and Furious

AO: the-farm
Q: Lightweight
PAX: Einstein, Madoff, Aladdin, Choir Boy
FNGs: None
COUNT: 5
WARMUP:
A little bit of this and that

THE THANG:
Mosey to the parking lot
Rounds of sprints then an exercise
Merkins
Plank
Burpees
Big Boys
Calf raises up the stairs
Dips at the little pavillion
Mosey back to the tanning bed stopping to do some Imperial walkers along the way

MARY:
Flutter kicks, boat canoe

ANNOUNCEMENTS:
Escape Haw Ridge
Smokey Convergence
GTE

COT:
Intentionally be present.

Two Tabatas in One Week

AO: the-farm
Q: Choir Boy
PAX: Choir Boy, Aladdin, Einstein, Lightweight, Trash Panda, Madoff
FNGs: None
COUNT: 6
WARMUP: Yep

THE THANG: Mosey to the big pavilion for a Tabata workout – 8 rounds of the exercise at 20 seconds on and 10 seconds off. The rounds were CDDs, lunges, leg lifts, merkins, convergence step-ups (4 rounds on one leg and switch for 4 rounds on the other leg). I may be forgetting one. We ran around the playground in between rounds. Mosey back to the AO.

MARY: 25 American hammers on a 4-ct and held plank until time (under a minute).

ANNOUNCEMENTS: Escape from Haw Ridge, GTE, Smokies convergence

COT: Enjoy the time that you have while you still have it.