Aladdin – Page 39 – F3 Knoxville

Matterhorn Circuit

March 8, 2022 La-Z-Boy

THE SCENE: 39 degrees Fahrenheit, slight breeze – no sweatshirt needed
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x 25
Tempo Merkins IC x 15
Tempo Squats IC x 10
Cherry Pickers (Dog Pound Style) IC x 5

THA-THANG:
Indian Run to Matterhorn & Battle Buddy up. Travel to each cone between Speed Hump and the Pav-a-lon.

Partner Merkins x 20
Pull-ups/Knees to Chest x 20
Reverse Lunge up Matterhorn
25 Squat Hops
11’s – CDD’s & Dips
BC down hill
R&R for time

MARY:

Flutter Kicks IC x 20
Spidey Stretches

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Arguing with your wife is like reading the EULA on the internet. You get part way through and just agree… This month there is a call out from F3 to take the M out for a nice date. Let’s take the wife out!!

Link to podcast here: https://soundcloud.com/f3nation/stuff-worth-trying-podcast-episode-23?utm_source=clipboard&utm_campaign=wtshare&utm_medium=widget&utm_content=https%253A%252F%252Fsoundcloud.com%252Ff3nation%252Fstuff-worth-trying-podcast-episode-23

MOLESKIN:

Ribbed disappears at 615a sharp. Aladdin has wheels and we found out that a CDD is a dip according to Trunk.

ANNOUNCEMENTS:
Check the email.

Just Another Merkin Monday…

March 7, 2022 Blindside

THE SCENE: AB Morning with a slight wind

F3 WELCOME & DISCLAIMER: Done and Done

WARM-O-RAMA:

SHH IC x20 | LBAC each way IC x10 | A little bit of This. A little bit of That | Michael Phelps | Tempo Squats IC x10

THA-THANG:

Ghostman Baseball at the Flagpole. Partner up and one partner runs to first, completes the exercise, returns home while their partner does the Home exercise. Switch when running partner returns. Second round: Run to 1st, do the exercise, run to second, do the exercise, return home. Continue the pattern until you reach home. You do not need to run back from home.

First Base
- 15 Merkins
- CDD at Home
Second Base
- 15 Diamond Merkins
- Dips at Home
Third Base
- 15 Wide Merkins
- Incline Merkins at Home
Home Plate
- 5 Body Builder +’s
- Pick up the SIX

Fellowship Mosey through Hans Memorial Field to RockPile for a “Reacher Curl Circut”

25 Curls, OHPress, Tri Ext. → Mosey to BathHouse
10 Pullups → Mosey back to RockPile
20 Curls, OHPress, Tri Ext. → Mosey to BathHouse
8 Pullups → Mosey back to RockPile
15 Curls, OHPress, Tri Ext. → Mosey to BathHouse
6 Pullups → Mosey back to RockPile
10 Curls, OHPress, Tri Ext. → Mosey to BathHouse
4 Pullups → Mosey back to RockPile
5 Curls, OHPress, Tri Ext. → Mosey to BathHouse
2 Pullups → Mosey back to RockPile

MARY:

There just wasn’t enough time.

COUNT-OFF & NAME-O-RAMA

13 HIMs; 3 Pre-Ruckers; 0 FNGs

CIRCLE OF TRUST/BOM:

The hardest day to read your Bible, work out, or do anything is the day AFTER you don’t do it.

ANNOUNCEMENTS:

2.0 Friendly Beatdown at the Equalizer on Friday 2/18 at the normal time (5:30), no Pre-Ruck. Breakfast afterward.

Subscribe, Download, and listen to the F3Knoxville Family of Podcasts

Convergence 7/2 at JUCO

Bro-lympics are coming back in November

Partner Work at The Equalizer

March 5, 2022 Stripped

THE SCENE: cool

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH IC | Windmills IC
Baby Arm Circles IC
Grady Corns IC | Rockettes IC

THA-THANG:

Partner up & alternate AMRAP of the exercise with running to the next station and back. Teams advance when both partners have done all three exercises.

Station 1

Diamond Merkins
Lunges
Box Cutters

Station 2

Dry Docks
Squats
Flutter Kicks

Station 3

Shoulder Taps
SSH
LBCs

Station 4

Hand Release Merks
Some other stuff

Ring of fire to 4

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM

PRAYER

Holiness is Not a Trait. It is a Result

March 2, 2022 Blindside

THE SCENE: The weather outside is the weather.

F3 WELCOME & DISCLAIMER: Did this very well.

WARM-O-RAMA:

Blindside warm-upy things (I do the same warm-up every time I Q, pay attention).

THA-THANG:

Tennis Courts: Each court has a different routine. Both are explained and PAX chooses where to begin. When one is finished, complete the other one. Repeat each routine 5 times.

Routine 1:
- 5 Burpees to start
- Shuffle along baseline right to left
- Sprint diagonally to net shuffle along net right to left sprint diagonally to far baseline
- 5 Burpees
- Retrace steps, shuffling left to right this time
- 5 Burpees at the start
Routine 2:
- 10 Merkins at the first corner
- Lunge down baseline
- Sprint to the opposite baseline along the sideline
- 20 LBCs at baseline
- Lunge to net
- Bear Crawl to the middle of the net
- 10 Squats
- Bear Crawl back to the sideline
- Walk back to start

Tennis Court Kraken: Grab a CMU. Kraken consists of completing an exercise, taking a lap around the outside of the fence, passing your previous station, and going to the next. All exercises are 20 reps.

Stations:

Merkins
4 ct. Flutter Kicks
OH Press
4 ct. Hello Dolly
Squats
Calf Raises
LBCs
Imperial Walkers

MARY:

Back and forth between Squat and Merkin Ring of Fire

COUNT-OFF & NAME-O-RAMA

20 HIMs; 1 FNG (Squeakers); 5 PreRuckers; 1 PreRunner; Several Kotters

CIRCLE OF TRUST/BOM:

Holiness isn’t a trait. It is a result.

Fear Not

March 2, 2022 School Zone

THE SCENE: Clear and 38 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side straddle hops

Cherry Pickers

Abe vagodas

Rockettes

This and that

THA-THING

Act 1

38 pull ups. Rep to failure, run around Stonehenge

Act 2

7 of diamonds

7 burpees at each corner

14 merkins at each corner

21 squats at each corner

28 big boys at each corner

Act 3

Ring of Fire

CIRCLE OF TRUST/BOM:

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.”

JEREMIAH 29:11

“For I know the plans I have for you,” declares the LORD, “plans to prosper you and not to harm you, plans to give you hope and a future.”

2 TIMOTHY 1:7

“For God has not given us a spirit of fear, but of power and of love and of a sound mind.”

MOLESKIN:
Praying for Sarah’s hands and for Choir Boy’s move.