F3 Knoxville

Tag: Aladdin

Lightweight’s Birthday (Apparently)

AO: dogpound
Q: Madoff
PAX: Lightweight, Mayberry, Aladdin, Earmuffs (Dan Studt), Bunches, Einstein, Bartman, Pew-pew
FNGs: None
COUNT: 9
WARMUP:
20 SSH
10 Rockettes
10 Tempo Squats
10 Baby Arm Circles forward and 10 backward
10 Merkins
CMU Carry to Poopitorium
Mozy up hill, 15 wide merkins on rail, 20 toe taps on curb, back to CMUs

THE THANG:
21-15-9 complexes for 3 rounds each

21 front squats
15 box jumps
9 Decline push-ups
Run Up the Hill, 20 Toe Taps on Curb, and Return

21 SSH with Tuck Jump
15 CMU Swings
9 BBS
Run Up the Hill, 20 Toe Taps on Curb, and Return

21 Apollo Ohno
15 Gas Pumpers with Static CMU Hold
9 Incline Merkins
CMU Return carry and return to AO

MARY:
10 Suitcase Crunches (in cadence)
10 GA Cheerleaders (in cadence)
20 Heel touches (in cadence)
10 seconds countdown to 6:15am

ANNOUNCEMENTS: Lightweights Birthday and Read the newsletter

COT: Remembering David Anthony Clouate a good friend who took his life the week of Christmas and was laid to rest this past weekend in New Orleans. Reminder to each HIM to be intentional with your friends, check in on them, and cover them with prayer if nothing else because every man has struggles that are easy to go unseen.

Rain day Tabata

AO: the-farm
Q: Bartman
PAX: Aladdin, Choir Boy, Einstein, Lightweight, Pew-pew
FNGs: None
COUNT: 6
WARMUP:
SSH, Rockettes, LBAC, cherry pickers

THE THANG:
Tabata. 1 circuit = 20 seconds on, 10 seconds rest x 8 rounds. 1 min rest between circuits.

The circuits:
– Burpee
– Freddie mercury
– Tony Hawk
– Georgia cheerleader
– Alligator merkin
– Monkey humper
– Heels to heaven

MARY:
ROF merkins starting at 5
1 min LBC

ANNOUNCEMENTS:

COT:
“Rejoice in the Lord always; again I will say, rejoice. Let your reasonableness be known to everyone. The Lord is at hand; do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.”
‭‭Philippians‬ ‭4‬:‭4‬-‭7‬

Still Young

AO: the-farm
Q: Lightweight
PAX: Bartman, Aladdin, Choir Boy
FNGs: None
COUNT: 4
WARMUP:
We did
THE THANG:
Hill runs with merkins, squats and bbs at the top. Curl, press, tri at the bottom.
Calf raises down the stairs.
Lunges around the loop mixing in walking and running
43 dips
MARY:
Flutter, ga cheerleaders, stretching
ANNOUNCEMENTS:
Smokies Convergence Saturday, see slack
COT: Age ain’t nothing but a number

Lucky 7’s: Ending 2024 at the Farm

AO: the-farm
Q: Aladdin
PAX: Aladdin, Choir Boy, Lightweight, Penske, Noogin
FNGs: 1 Noogin
COUNT: 5
WARMUP:
SSH, cherry pickers, squats, arm circles

THE THANG:
7 min buy in
Mosey with dips
7’s at large pavilion and small pavilion
Calf raises
Mosey with CDD’s
7 min cash out.

MARY:

ANNOUNCEMENTS:

COT: Stay Faithful and let your life be an example of your faith.

Post-Christmas-get-backit

AO: the-farm
Q: Bartman
PAX: Aladdin, Choir Boy, Einstein, Oil Check
FNGs: None
COUNT: 5
WARMUP:

THE THANG:

1 min one each of the items below. Then run a lap around the soccer field. We made it through 3 rounds.

1 min:
Bulgarian split squats (5 per leg)
Inchworm Merkins
Dips
Freddie mercury
Plank high/low
CDD

MARY:
Ring of fire

ANNOUNCEMENTS:
Kids grow up fast. Cherish your time with them!

COT: