F3 Knoxville

Tag: Aladdin

mosey with some legs and core

AO: the-farm
Q: skewer
PAX: Aladdin, Goat Dish, Choir Boy, skewer
FNGs: None
COUNT: 4

WARMUP:
some roll the dice and got 20 burpees
THE THANG:
20 squat
then a mosey. then a minute al gore. then mosey for 4 reps of Mega man’s.
then leg Lunges up some stairs from the soccer field to the playground.
then heel walks to playground and back to stairs.
mosey, Zebra kicks, high knees, then side shuffle. to the flag
MARY:
Thunderstruck.
core
5 captain thors
the PAX led different core exercises
ANNOUNCEMENTS: none
COT: 2 peter1:5-9
Peter reminds us to exercise our spiritual muscles to be a better example of Christ.
Challenge take some time this week to meditate on these verses.

Kraken under a Harvest Moon

AO: the-farm
Q: School Zone (Michael Shope)
PAX: Choir Boy, Aladdin, School Zone (Michael Shope), Trash Panda
FNGs: None
COUNT: 4
WARMUP:

Cherry pickers, this and that, rockettes, side straddle hops

THE THANG:

Kraken at the corners
3.0 miles
10 -15 -20 – 25
Carolina Cheerleaders
Carolina Dry Docks
V-Ups
Merkins
Box Jumps
Dips

MARY:
ANNOUNCEMENTS:
COT:

Matthew 22:37-39

A Morning to Remember

AO: dogpound
Q: La-Z-Boy (Zac Smith) , Doubtfire (Nick Bond)
PAX: Aladdin, Earmuffs (Dan Studt), Woodshack (Dave Carter, Mayberry, Choir Boy, ExciteBike (Micah Stair)
FNGs: None
COUNT: 8

WARMUP:
SSH IC x 20
BA Circ FWD & BWD IC x 5
Merkins 4ct IC x 10
Plank Jack’s 4ct IC x 10
Plank Work
Tempo Squats IC x 10
Cherry Pickers IC x 5
THE THANG:
Grab a couple of Softball Pee Rocks
Mosey – Walk and Curl
Walk and Tricep Extension

Baby Everest-
7’s – Thrusters and Merkins

Kory Hill-
Battle Buddies
Partner A – Smurf Jax w/ Rocks
Partner B – Merkins x 15
3x each

Lap around Small island

Handoff to Doubtfire

Visit Dwayne for Shoulder Taps

Mosey to matterhorn

Reverse Lunge and Burney

5 pull ups on the back bone

To the pav-a-lon

5 Pull ups

20 Squats

Mosey to the back bone

3 pull ups

Back to the AO

MARY:
ANNOUNCEMENTS:
COT: September is Suicide Awareness Month
Earmuffs dropped a impactful message before jetting off. Anxiety and communication is contagious. It’s more of you thinking of yourself and the conversation versus how God wants to use you in this conversation.

We are off to see the Wizard

AO: the-farm
Q: Aladdin
PAX: Aladdin, Choir Boy, @goatdish
FNGs: None
COUNT: 3
WARMUP:
Running in place and High knees
Side straddle hops
Cherry pickers
Tie-fighters
Merkins

THE THANG:
Park run with 20 dips at each bench
7’s at light pole hill, Merkins and Bigboys
Fellowship mosey to stairs
Cardio-blast- 25 straddles, 10 squats, 5 burpees then run up stairs to 20/20/20 hello dolly’s, flutter kicks, and Freddy Merks. Rinse and repeat. For 10 mins.
Finish the loop with dips.

MARY:
No time for Mary

ANNOUNCEMENTS:

COT:
Do a good work. Do not let yourself be distracted.

Burpee Walk

AO: the-farm
Q: Choir Boy (Kenny Saffles)
PAX: Aladdin, Choir Boy (Kenny Saffles)
FNGs: None
COUNT: 2
WARMUP: SSHs, tempo squats, tempo merkins, some stretching

THE THANG: Burpee Walk – at each light pole around the main loop do 3 burpees and walk to the next one. We did a lap and then jogged the loop to confirm the number of light poles. There are 40. We had more time, so we did 10 more light poles for a total of 50 light poles and 150 burpees.

MARY: Aladdin led us in some flutter kicks, hello dollys, Freddy Mercurys, and LBCs.

ANNOUNCEMENTS: None

COT: Just remembering to take the pic this time