F3 Knoxville

Tag: Aladdin

Fun Farm Freakin Cold Friday

AO: the-farm
Q: Aladdin
PAX: Aladdin, Bartman, Choir Boy, Lightweight, Mahoney, Pew-pew
FNGs: None
COUNT: 6
WARMUP:
SSH
Cherry pickers
Rockettes
Burpees

THE THANG:
Basketball circuit 1,2,3,4,5 of each exercise run to baseline rinse and repeat 10x
Burpee, squats, imperial walker, lunges, merkin

Run the farm with burpees and Merkin thrusters

Calf work, 7’s on the stairs, box jumps, dips. And more running.

MARY:
Flutter kicks

ANNOUNCEMENTS:

COT:

Misty Tabata

AO: the-farm
Q: Lightweight
PAX: Aladdin, Bartman, Choir Boy, Mahoney, Madoff, Pew-pew
FNGs: None
COUNT: 7
WARMUP:
We did
THE THANG:
Tabata style 20/10 x 8
Alternating Pike to Merkins
Plyo Glute Bride
Side lunges to Jump
Freddie mercuries
Imperial squats walkers
Big boy situps
Bobby hurleys
MARY:
Stretches
ANNOUNCEMENTS:
See newsletter

COT: being honest with feedback should include positive as well as critical comments

Citius Altius Fortius

AO: dogpound
Q: La-Z-Boy (Zac Smith)
PAX: Aladdin, Mayberry, Madoff, Lightweight, Earmuffs (Dan Studt), High Heels (Henry Ritchie)
FNGs: None
COUNT: 7
WARMUP:

SSH
Burpees x2
Baby arm circles
Michael Phelps
KCP
Butt kickers
High Knees
Karaoke
Prime Times

THE THANG:

Mosey to the Backbone
5 Pull-Ups
10 Merkins
15 Squats

5 Rounds

Slow Bernie up Matterhorn

Mosey to the Boat

Shuttle Run x3

Mosey to CMUs

Colt 45s
Tricep Extension
CMU Bear Crawl

MARY:

Nah

ANNOUNCEMENTS:

Bro-lympics

COT:

Citius – Altius – Fortius – Comuniter

Stronger – Higher – Faster – Together

Steve Prefontaine was an Olympic runner from Oregon in the 70s and also the namesake of my dog.

He was a flat out runner that didn’t buy into strategy, or %, he was a flat out runner.

My fav quote from Pre, that I couldn’t remember is, “To give anything less than your best, is to sacrifice the gift”.

Hit me in the car.

Hope all of you men work to get Stronger – Higher – Faster – Together.

Planks Plus

AO: the-farm
Q: Einstein
PAX: Bartman, Oil Check, Aladdin, Pew-pew, Mayberry
FNGs: None
COUNT: 6
WARMUP:
The usual

THE THANG:
Broke into two groups under the pavilion. One group did a variety of exercises while the others held a variety of planks. Did three sets of 20 of the below.

Bear Crawl to Merkins, others held Plank
Shuffle Run to Monkey Humpers, others held Knalp
Super Mario to BBS, others Pickle Pounded
Bernie to CDDs, others low planked
Shuffle Run to Twinkle Toes, others super Man
Crab Crawl to F Mercuries, others Al Gored it

Wrapped it up with Inch Worm Merkins and Burpee Broad Jumps across the pavilion.

MARY:
LBCs until time

ANNOUNCEMENTS:
Brolympics coming up

COT:
Whatever you feed grows and affects all you do and all your relationships. Be careful what you consume.

Heavy on the merkins

AO: the-farm
Q: Bartman
PAX: Aladdin, Choir Boy, Einstein, Mahoney, Mayberry, Pew-pew
FNGs: None
COUNT: 7
WARMUP: normal stuff

THE THANG:

BLIMPS with curb merkins at the halfway point

Two trips up & down the hill with squat jumps, dry docks, calf raises, big boys

11’s: pull ups & merkins between tables

MARY:
Flutter kicks

ANNOUNCEMENTS:
Brolympics coming up soon

COT:

Matthew 6: Seek first the kingdom of God.