F3 Knoxville

Tag: Aladdin

Modified Deck of Cards

AO: the-farm
Q: Proton
PAX: Madoff, Trash Panda, Full Tank, Aladdin, Choir Boy, Wagon Wheel (John-Mark Chesney), Proton
FNGs: None
COUNT: 7
WARMUP: Check
THE THANG: Modified deck of cards involving merkins, burpees, flutter kicks, squats, shuttle runs, and a half lap
MARY: No time
ANNOUNCEMENTS: Official launch on 12/15
COT: If God is for us, then who can be against us?

46

AO: dogpound
Q: Mayberry
PAX: Junk (Sam Yoakum), I-Beam, Goat Dish, Aladdin, Choir Boy, Madoff, La-Z-Boy (Zac Smith), Earmuffs (Dan Studt), 2 FNGs
FNGs: None
COUNT: 11
WARMUP: 46
THE THANG: 46
MARY: Ab Cycle
ANNOUNCEMENTS: starfish
COT: Love your kids, love your wife.

Charge that hill… tabata

AO: the-farm
Q: Wagon Wheel (John-Mark Chesney)
PAX: School Zone (Michael Shope), Proton, Madoff (Daniel Hereford), Aladdin, Full Tank, Swimmies (Nathan Chesney), Wagon Wheel (John-Mark Chesney)
FNGs: None
COUNT: 7
WARMUP: side stretch, tempo squat, tempo merkin, quad stretch, leg swing
THE THANG: 30 sec interval 5 sec off tabata then run up hill across field then another tabata

LBC
Heel taps
Gas pumpers reach under legs
LBC one leg in and one out
Reverse to other leg
Bike crunches

Run

30 secs
Single leg bridge
Bridge hold leg up and down
Bridge holds leg side
Bridge to straight leg hold
Other leg repeat

Run

30 secs and
Alternating toe taps
Alt leg kicks
Knee to elbow
Other side
Heels out and in
Knee to elbow then hand to foot
Other side
Leg raises
Flutter kicks high

Run

30 secs
Plank
Lunges
T merkins
Bobby hurleys
Merkins-dry docks

Run

30 secs
Side plank
Side bridge
Other side plank
Other side
Run

30 sec
Merkins
Step ups
Repeat 3 cycles thru

Run

30 sec
Up down plank
Low plank hold
Low plank hip dips
Plank body saw

MARY: run to base of hill
ANNOUNCEMENTS: ruck training Saturday
COT: Psalms 105” seek the Lord and his strength, seek the lords presence continually

Multiplication Mania

AO: the-farm
Q: Aladdin
PAX: Aladdin, Choir Boy
FNGs: None
COUNT: 2
WARMUP:
Side Staddle Hops
Cherry Pickers
Rockettes
Stretching

THE THANG:
Running lights by 10. Four exercises by 10 poles. Multiply each exercise per suicide run poles at each pole.

1st set: burpees x1
2nd set: dry docks x2
3rd set: squats x3
4th set: LBC’s x4

COT:
Patience

Merlot, anyone?

AO: the-farm
Q: School Zone (Michael Shope)
PAX: Aladdin, Choir Boy, Madoff (Daniel Hereford), Proton, School Zone (Michael Shope), Tank (Chris DeFranco), Unibráu (Nick Robinson), Wagon Wheel (John-Mark Chesney)
FNGs: None
COUNT: 8
WARMUP:

✅

THE THANG:

200 yd karaoke run
100 yd sprint

Kraken at the playground. 10-15-20
Swerkins
Table rows
Row-curl-ohp-tricep
Dips
Merkins
Pull ups

MARY:
ANNOUNCEMENTS:

Gro-ruck event on December 2 at asylum

COT:

Colossians 3:23-24