F3 Knoxville

Tag: Aladdin

A moon-lit stroll

AO: dogpound
Q: Lightweight
PAX: Aladdin, Bartman, Einstein, Junk (Sam Yoakum), Pew-pew
FNGs: None
COUNT: 6
WARMUP:
We did
THE THANG:
Laps around the Trail of Tears carrying a cmu
Cmu cannot touch the ground
Laps 1&2: merkins/Squats
Lap 3 and return trip: Flutters/presses
MARY:
Ring of fire-merkins
ANNOUNCEMENTS:
Haw Ridge
COT:
Give your fears up to god

Shootouts and Pickleball

AO: the-farm
Q: Aladdin
PAX: Bartman, Choir Boy, Pew-pew, Aladdin
FNGs: None
COUNT: 4
WARMUP: the usual

THE THANG:
Partner Race: 10 station stops 25 reps each station. Pickleball Bozo game for winner. Winners get to firing squad on the losers. Stair runs and burpees for the those who got hit or those who missed the shot. Rinse and repeat. Got in 1000 reps with stair runs and burpees.

MARY:
Cherry pickers

ANNOUNCEMENTS: Haw Ridge. Working on a Farm team.

COT: make disciples

Go into the Light

AO: the-farm
Q: Lightweight
PAX: Aladdin, Bartman, Einstein, Pew-pew
FNGs: None
COUNT: 5
WARMUP:
We did
THE THANG:
DORA
Round 1
300 Hollow Rockers
250 Bobby Hurly
200 Merkins
Run to Tanning bed for 6 step ups

Round 2
200 LBC
200 Dips
200 squats
Run to Bb court
MARY:
Boat canoe
ANNOUNCEMENTS:
Haw Ridge
Hardship Hill
Clinton AO
COT:
Rambled about a bunch of stuff. Lead to me thanking the pax for their comradery.

Light pole suicides

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

THE THANG: suicides between light poles. 5-10-15-20 reps of burpees, merkins, squats, lbc’s.

MARY: no

ANNOUNCEMENTS:

COT: Remain confident in your decisions in spite of difficult situations.

Farm Snow Day

AO: the-farm
Q: Aladdin
PAX: Aladdin, Choir Boy, Einstein
FNGs: None
COUNT: 3
WARMUP:
Stretches, SSH, merkins

THE THANG:
2:00min power exercise followed by 1:00 of cardio.
Run around basketball court
More exercises
Run again

Listening to Beast Mode music

MARY:
No

ANNOUNCEMENTS:

COT:
Listen for the Holy Spirit.