F3 Knoxville

Tag: Aladdin

Ockham’s Razor-Sharp Tabata

THE SCENE: 60 something, clear, lower humidity, satellites in the sky, Aladdin saw the moon (again)

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 50 (4 ct)

274th day, 91 left

Last quarter of 2021

THA-THANG:
Mosey to the Splash Pad

An actual, legit tabata workout – 8 rounds of the same exercise with 20 secs on, 10 secs off, followed by a lap before switching to the next exercise until time

Merkins

LBCs

Dips

Boat/Canoe (boat for 20 secs, rest for 10 secs, canoe for 20 secs, rest for 10 secs, and so on)

Box Jumps/Step Ups

American Hammers

Carolina Dry Docks

Mosey back to the AO

MARY:
No time as we arrived back at the AO right at 6:15, but we worked our core during the tabata (I went easy on the PAX since the Iron Pax Challenge on Wednesday involved a lot of CMU work).

COUNT-OFF & NAME-O-RAMA
10 HIMs
CIRCLE OF TRUST/BOM:
Ockham’s Razor is the principle that entities should not be multiplied unnecessarily, which is often translated into “the simplest solution is usually the correct one.”  Look for simplicity.  Also known as, the K.I.S.S. method – keep it simple stupid.  Enjoy the simplicity.  See, e.g., Proverbs 16:8 (“Better is a little with righteousness than great revenues with injustice.”).

MOLESKIN:
Prayers for Pat and her family for the loss of Cory, for Aladdin and his work family and the trying year that they have had, Ribbed’s wife, the blood drive, and the brothers participating in Hardship Hill.

ANNOUNCEMENTS:
Blood Drive, Hardship Hill

Counting and counting

THE SCENE: 58
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH

5 Cherry pickers

4 burpees

15 grady corn
THA-THANG:
Insert information about the workout.

  • Mosey to the ice palace on the base line
  • 100 Squats
  • 200 BBS
  • 300 SSH
  • Run to the base line and back 3 times

Mosey to the tenis courts

  • 100 Squats
  • 200 BBS
  • 300 SSH
  • Run to the base line and back 3 times

MARY:
stretching and some pickle pounders and hello dolly
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Galations 5:1
MOLESKIN:

ANNOUNCEMENTS:
Prayer for WaxJob – Tweetie – Ribbed

No Stars, So No Gazing

THE SCENE: Beautiful & Clear, until workout time. No stars to gaze at…

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
  • Single Leg Bridge
  • Imperial Walkers

MARY:

STRETCHES:

  • Bend down & grab toes
  • Sit squat
  • Knee to chest / Knee across
  • Child pose
  • Downward dog
  • Cobra Kai/upward dog
  • Pigeon Pose
  • Child pose
  • Downward dog
  • Upward

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: Golden Rule

ANNOUNCEMENTS: HH. Waxjob. Q

PRAYER

Wisdom and Tubthumping

THE SCENE: 70 and muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tubthumping – SSH while the song plays and Burpee when the line “I get knocked down” sung.
THA-THANG:
Tabata-ish workout 50 seconds on and 10 second off (using the Tabata Timer App)

  • Bulgarian Splits Squats
  • Merkins
  • Shoulder taps
  • V-Ups
  • Spiced Rum Squat
  • Jump squat
  • Big Boy Sit Ups
  • Flutter Kicks
  • Around the clock Merkins

MARY:
stretching around our legs.
COUNT-OFF & NAME-O-RAMA

Friday @ The Equalizer – 9/17/21

THE SCENE: Glorious
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops and light stretching; mosey to Top of The World
THA-THANG:

1 – Complete 2 rounds of each of the following and run between locations (“A” exercises are done at TOTW and “B” exercises are done at Stonehenge) –

  • 1a – Merkins (25)
  • 1b – Single-leg box jump (5/5)
  • 2a – Big Boy Sit Ups (25)
  • 2b – “Toe Dips” – while standing on top of a Stonehenge stone, slowly bend one knee to lower the other foot down as if dipping the toe into the water, then stand up out of it and repeat (5/5)

2 – Mosey to Splash Pad to complete 6 rounds of the following with 30 work / 10 rest / 60 interval

  • “Angry Bears” – from a bear crawl position with knees off the ground, hop to your feet and land in a squat position, then immediately move back into the bear crawl position.  These were referred to as “Dock Hoppers” during the workout, and I’m open to naming / description input from the PAX
  • Iron Mike + Squat Jump
  • Iron Cross Merkin

3 – Mosey to the Bathhouse and find a spot on the pullup bar for double time EMOM pullups

  • 5
  • 4
  • 3
  • 2
  • 1
  • 1
  • 2
  • 3
  • 4
  • 5

4 – Crawl Bear down the hill toward the Rock Pile

  • 20 four count flutter kicks in cadence (while stargazing)

MARY:
Finished on time
COUNT-OFF & NAME-O-RAMA
11
CIRCLE OF TRUST/BOM:
Philippians 2:3-5 – Do nothing out of selfish ambition or vain conceit, but in humility consider others better than yourselves.  Each of you should look not only to your own interests, but also to the interests of others.  Your attitude should be the same as that of Christ Jesus.

MOLESKIN:
On the way to Q this workout I realized that, although I had thoughtfully planned the exercise, I hadn’t given any thought or attention to the BOM.  I said a quick prayer to ask God for some inspiration to share something that at least one of the guys needed to hear that day, but what he gave me (the verse above) was direct shot at my own heart (and I hope someone else’s too).  The lesson here is that God speaks to us through prayer and through his word, so if you aren’t spending consistent time in the word you’re going to miss out on all that he has for you.
ANNOUNCEMENTS:
Please sign up for Hardship Hill and/or make yourself available to help position the obstacle some time next week.  I’ll put a word out there to coordinate a day that works.