F3 Knoxville

Tag: Aladdin

Sevens Heaven

AO: the-farm
Q: Choir Boy
PAX: Aladdin, Choir Boy
FNGs: None
COUNT: 2
WARMUP: Check

THE THANG: Sevens from the first light pole facing west to the doggie bag station – squats and merkins. Sevens from the doggie bag station to the trash can – merkins and calf raises. Sevens from one trash can to another – calf raises and CDDs. Sevens from the trash can to the bench – CDDs and dips. Sevens from the bench to the other bench around the curve – dips and incline/decline merkins. Sevens from the bench to another bench – incline/decline merkins and Bulgarian split squats (each leg equals one). Mosey back to the AO.

MARY: A few laps around the Tanning Bed to complete 3 miles.

ANNOUNCEMENTS: Convergence

COT: Isaiah 41:10 – “Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand.”

Fellowship Moseying in the New Year

AO: the-farm
Q: Choir Boy
PAX: Aladdin, Junk (Sam Yoakum), Choir Boy
FNGs: None
COUNT: 3
WARMUP: Yep

THE THANG: Fellowship mosey around the big loop.  Do 20 merkins at the first pole and 24 LBCs at the second pole. Rinse and repeat. After 10 sets (20 total poles), switch to 20 CDDs and 24 calf raises to complete the loop. At the four benches outside the tanning bed at the end, do 20 incline merkins on the first bench and 24 dips on the second bench and repeat. One mosey lap around the big loop to close out.

MARY: Flutter kicks x 24 on a 4 count and hello Dollys x 24 on a 4 count. Hold a plank for the last minute or so.

ANNOUNCEMENTS:

COT: Happy 2024 (hopefully)

Tour de Farm

AO: the-farm
Q: Aladdin
PAX: Aladdin, Sparkler, Trash Panda, Monstar
FNGs: None
COUNT: 4
WARMUP:
SSH
Cherry Pickers
Tie Fighters
Windmills

THE THANG:
4 workout stops throughout the AO. Went from pavilion to pavilion due to the rain. 3 exercises at each stop. SSH to the 6. Work forward then backward.

MARY:
No time

ANNOUNCEMENTS:
Hardship Hill will be on Memorial Day. Planned has started. Plan on volunteering and participating.

COT:
Remember our bodies are weak but Christ is strong.

Something Borrowed

AO: dogpound
Q: Madoff
PAX: Junk (Sam Yoakum), I-Beam, La-Z-Boy (Zac Smith), Google(Tim Dugas), Aladdin, Choir Boy, Madoff, Earmuffs (Dan Studt)
FNGs: None
COUNT: 8
WARMUP:
20 SSH
10 Tempo Squats
15 Rockettes
6 Burpees
10 Tempo Merkins
5 Cherry Pickers
THE THANG:
Ran to Island and completed 2 sets
20 LBCs
30 BBS
30 Sec Side Plank (each side)
Ran approx .25 mile and completed
5 Mucho Chesto
Ran to Backbone
Ladder at Backbone – 10 Pullups or Hanging Knee Raises, Run to top of hill and complete 1 Burpees. Add +1 Burpee each round
Got to 7 and ran back to AO
MARY:
20 LBCs
20 Flutter Kicks
10 Georgia Cheerleaders
10 One Leg GA Cheerleaders (5 each leg)
15 BBS
Hip stretches and some Yoga Pose Stretches
ANNOUNCEMENTS:
COT:
Shared thoughts about the Innkeeper in the Christmas Story and about how he missed an opportunity to be a larger part of the story. Encouraged all to pay attention to what’s going on, pick up our heads and hearts, and look for opportunities to serve others.

Tag Team Q

AO: the-farm
Q: Choir Boy , Aladdin
PAX: Aladdin, Choir Boy
FNGs: None
COUNT: 2
WARMUP: I took the warmup.

THE THANG: Aladdin took the first part. Run the big loop clockwise – 1 burpee at each light pole and 10 dips at each bench. That worked so well that we did some more when the Q came back to me, but this time 1 squat at each pole and add a squat for each subsequent pole until we hit a bench, where we did 10 incline or decline merkins and reset our squat reps back to 1 to build again from there. We had enough time to do a third lap – 1 imperial walker at each pole, minus the bench exercise.

MARY: LBCs x 50, flutter kicks (4 ct) x 25

ANNOUNCEMENTS: Convergence 1/20, Triple Hit Totty Q on 1/6

COT: The BOM was pretty much the mumblechatter the entire workout. Parenting is hard, and kids just don’t understand (DJ Jazzy Jeff and the Fresh Prince had it backwards).