F3 Knoxville

Tag: Aladdin

Burning those leftovers

THE SCENE: 34 and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to the upperparking lot. circle up for some windmills, merkins, squats and stretching

Mosey to the backbone hill with 10 burpees on the way
THA-THANG:
Starting at bottom of the hill

15 x merkins.

run to the top of the hill 15 x CDC

Run to Backbone  3 x pull up 5 x knee up

run back to the bottom. Rinse and repeat till the time is called

MARY:
@earmuffs led us in ab work and we finished with 10 more merkins.. cause we can.

CIRCLE OF TRUST/BOM:
Giving Tuesday. Make sure to give to your favorite charity!
MOLESKIN:
Get comfortable being uncomfortable. Whatever the pain is embrace it. Whether it is cold and rainy or running up that big ass hill.  It will never get easier but you will become better. Embrace the suck. AYE!!!
ANNOUNCEMENTS:
Christmas party and parades this weekend. Sign-ups are on Slack. Make it a great day men!

Stolen Volvo? Just another Monday at The Equalizer.

THE SCENE: Met at bathhouse due to abandoned Volvo & the associated sheriff’s deputies. 

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Windmills | SSH IC | Rockettes
  • cherry pickers IC

THA-THANG:

  • Bearmuda Triangle – THREE rounds, drop five reps on each round
    • 20 Merkins, bear crawl to next corner
    • 20 BBS, crawl bear to next corner
    • 20 Squats, mosey to next corner
  • Splash Pad – Playground – five rounds, drop reps each round, lunge back
    • 25 Dips
    • 25 Step-ups
    • 25 V-ups
    • Run to playground, perform 5 pull-ups, return to splash pad

COUNT-OFF & NAME-O-RAMA

PRAYER

Aladdin loves early 2000s pop-punk. Part 1.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Abe Vigoda IC | SSH IC | Cherry Pickers

THA-THANG:

40sec on each exercise. 20sec rest. A-Side round, then B-side, then take 2 laps around track. Stations included:

 

  • A Side // B Side
  • Hand-Release Merkins // Inch Worms
  • Monkey Humpers // Dry Docks
  • Diamond Merkins // Boat Hold
  • LBCs // BBS
  • Bear Crawl // Shoulder Taps
  • Imperial Walkers // Calf Raises

PAX worked right up to the 45min mark, so no time for Mary.

 

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:  Boys do what they want to do. Men do what they have to do.

PRAYER

Where’s Billy Dee Williams

THE SCENE: Unseasonably warm, but awesome
F3 WELCOME & DISCLAIMER Administered honestly. We know mouth-to-mouth and lip-to-lip
WARM-O-RAMA:
SSH IC
Gradycorns
Cherry Pickers
Michael Phelps, some of this, some of that
THA-THANG:

Mosey the long way to the smokehouse

4 cones roughly 25 yards apart
CMUs have returned!

  • Cone 1/Homebase:
    • 10 Squat Press
  • Rifle carry to Cone 2
  • Cone 2:
    • Colt 45s
  • Rifle carry to Cone 3
  • Cone 3:
    • Overhead presses or bent rows
  • Rifle carry to Cone 4
  • Murder bunny back to Cone 1, repeat cycle 2 more times
  • Next set partner up and do-si-do
    • Partner 1 takes both CMUs and Farmer Carry around the square
    • Partner 2 does some burpees
    • Switch
  • Repeat one more time
  • Last set!:
    • Partner 1 bernies to cone 2, karaoke right to cone 3, run to cone 4, karaoke left to cone 1
    • Partner 2 does merkins
    • Switch
  • Mosey back to smokehouse, then to the flagpole
  • Get some random ab work in
    • LBCs
    • V-ups
    • Flutter kicks
    • Australian Supermans
    • Motivators
  • Mosey back to flagpole

MARY:
None today
COUNT-OFF & NAME-O-RAMA
8 PAX
CIRCLE OF TRUST/BOM:
Check on your people.  Be leaders in the community, it’s that time of year where it gets hard for some people.  Check on them, help them get the right resources if they need them.  Don’t forget 988.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Brolympics on 11/5.  Teaming up with Dog Pound

5 years ago BB

THE SCENE: A cool, 44 degrees and clear and 9 men pull into the gloom that is the parking lot.

F3 WELCOME & DISCLAIMER

Welcome and you are here on your own volition and you know your hurts, please take care but push yourself and use proper form.


WARM-O-RAMA:

  • 2 laps around the parking lot
  • 20 Side straddle hop
  • 15 Imperial squat walkers
  • 15 (each) Baby arm circles front and back
  • 10 Cherry pickers
  • Some of these and some of those

THA-THANG:

Form two lines
To the splashpad
Four rounds:
  • 20 Decline Merkens
  • 20 Box jump
  • 20 Squats
  • 20 Star jacks
Run to boat ramp
  • Four rounds:
  • 20 Merkens
  • 20 LBC’s
  • 20 Squats
  • 20 dry docks
Run to flag pole
  • Side Crunches Rt. x20 IC
  • Flutter Kicks x20 4ct IC
  • Side Crunches Lft. x20 IC
  • Hello Dolly x20 4ct IC

 

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Thinking about the pain and sickness in our lives should remind us that this is not our home! We will one day stand before the Lord and hear those words, “Well done good, and faithful servant.” – we must remember that the Good and Faithful is not because we did those things, in fact, most of our lives are opposites of that. But Christ is the perfect sacrifice he died once and for all! It’s his perfect righteousness that we live under and are clothed by that God see! We didn’t earn it!