F3 Knoxville

Tag: Aladdin

Throwing Dice on The Farm

AO: the-farm
Q: KickFlip
PAX: School Zone (Michael Shope), Aladdin, Einstein, Choir Boy, KickFlip
FNGs: None
COUNT: 5
WARMUP: RFTS/LIH, Willy Mays, Cherry pickers, Merkins, Mountain Climbers, Mosey to the pavilion
THE THANG:
Divide into two teams. One team rolls a die (1,2,3) and runs that many laps around the playground while the other team works down a list of 10 exercises. When the running team finishes their lap(s), switch roles. Once a team gets through all 10 exercises, they knock down a cone and start back at the top. First team through the set 3 times wins!
Exercises were;
1. 10 Monkey Humpers (4-count)
2. 15 Mountain climbers (4-count)
3. 10 Iron Mikes (10 each leg)
4. 10 Side crunches (10 each side)
5. 10 Bobby Hurley
6. 15 BBS
7. 15 Diamond Merkins
8. 15 Star jacks
9. 15 Carolina Dry Docks
10. 20 LBC (single count)

Jelly Legs: 30 sec Al Gore, 30 squats, sprint. 20 sec Al Gore, 20 squats, sprint. 10 sec Al Gore, 10 squats, sprint.

MARY:
Around the circle. Dolly kicks, v-ups, boat/canoe, heels to heaven, box cutters.

ANNOUNCEMENTS:
Chainbreakers launches on Monday. 2 rides each week. Join the Slack channel mountainbiking

COT:
Philippians 4:8
“…whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things.”

take every thought captive…and make it obedient to Christ… 2 Corinthians 10:5

Let’s work to get really good at realizing when we are daydreaming about guilt, mistakes, slights (real or imagined), and other dysphoria where I am the victim… and bounce out of that mindset. Pivot and shift to virtuous positive thinking.

Just Another Day

AO: dogpound
Q: Madoff
PAX: Lightweight, Earmuffs (Dan Studt), Aladdin
FNGs: None
COUNT: 4

WARMUP:
20 SSH
10 Rockettes
10 tempo squats
15 calf raises
10 Grady corns
Run up the hill

THE THANG:
4 rounds
40 squats
30 BBS
20 merkins
10 burpees
400m run

Dora 3 rounds
Bear crawl up hill and do 10 4-count plank jacks
Partner completed gas pumpers, Georgia cheerleaders, and flutter kicks

MARY: cherry pickers and boat/canoe for 2 min
ANNOUNCEMENTS: escape from haw ridge and planted seed of intentional growth activities.
COT: see your kids and what you teach them like God sees us. Practice patience and love.

Who needs a Q, anyway!

AO: the-farm
Q: Aladdin , Lightweight
PAX: Aladdin, Lightweight, Big Red
FNGs: None
COUNT: 3

WARMUP: stretching waiting on Q. Little of this, little of that…waiting on Q. No Q to be seen.

THE THANG:
Take a lap…
Baseline runs in tanning bed with interval workouts. Starting at 10 down by 2’s with sprints in between.

MARY:
ANNOUNCEMENTS:
COT:

Classic with Sparkeling Water

AO: the-farm
Q: Ribbed
PAX: Choir Boy, Aladdin, Ice Cold, Big Red, Ribbed, Einstein
FNGs: None
COUNT: 6
WARMUP:
5 Cherry pickers
15 SSH
5 Welsh Dragons

THE THANG:
4 stations partner up and as the first partner runs to the next station and back the second partner does the first exercise on the list. Each partner needs to do all three items before they both run to the next and repeat running up to the station after that.

Sandbag Burpee
Cling and press
Sandbag squats

Merkins
Wide Merkins
Shoulder taps

Welsh dragons
Bear crawls
Plank jacks

SSH
Imperial walkers
High knees

Fellowship mosey back to the AO

It’s difficult until it’s easy

AO: the-farm
Q: KickFlip
PAX: Choir Boy, Aladdin, School Zone (Michael Shope), Big Red, Scott M, KickFlip
FNGs: None
COUNT: 6
WARMUP: LBAC, Phelps, Calf Stretch, Up/Down Dog, Merks, Tempo Squats, Cherry Pickers, Step-ups, Derkins, Dips, Jog

THE THANG:
Perform all exercises in a list of 12. Run to the top of the steps and back. Repeat – each time drop the top exercise. Exercises were;
12 Iron Mikes
11 Diamond Merkins
10 Bobby Hurley
9 Werkins
8 LBC (4 ct)
7 Hello Dolly (4 ct)
6 Big Boy Situps
5 Heels to Heaven (4 ct)
4 Carolina Dry Dock
3 Burpees
2 Donkey Kicks
1 Body Builder

MARY:
Flutter kicks for one minute.

ANNOUNCEMENTS:
March 4 Chainbreakers launch
April 5 – Escape from Haw Ridge
April 27 – GTE

COT:
In pursuit of virtue and high-impact, you should be working to start/sustain good habits (fitness, nutrition, sleep, prayer, study, meditation, gratitude, etc.) and working to stop/sustain harmful habits (anger, lust, drugs, excess alcohol, junk, porn, etc.). Each of these things will be DIFFICULT…but KEEP AT IT…because one day, they will not be so difficult anymore. They are difficult until they are easy – OR – they never get easy, but you get stronger. If you miss a day, don’t miss two. If (when!) you stumble…START AGAIN. Keep pursuing virtue, brothers.

2 Peter 1:5-8, “…make every effort to add to your faith goodness; and to goodness, knowledge; and to knowledge, self-control; and to self-control, perseverance; and to perseverance, godliness; and to godliness, mutual affection; and to mutual affection, love. For if you possess these qualities in increasing measure, they will keep you from being ineffective and unproductive in your knowledge of our Lord Jesus Christ.”