F3 Knoxville

Tag: Aladdin

Tabata Wednesday

AO: the-farm
Q: Bartman
PAX: Aladdin, Einstein
FNGs: None
COUNT: 3
WARMUP: normal stuff

THE THANG: Tabata (20/10) x 8 rounds per exercise with some moseying between stations.

Merkins, American Hammers, Iron Mikes. Calf Raises, Rail Rows, Jump Squats, Dips.

MARY: no

ANNOUNCEMENTS:

COT: I had to have a plumber unclog a drain yesterday. The drain clog was due to 30 years of gradual buildup, but the “problem” seemed immediate once the drain clogged. Many of the problems in our life are the same….they are the result of years of bad habits or bad choices. Assess your habits to make sure you aren’t setting yourself up for future problems.

Core More Core

AO: dogpound
Q: Madoff
PAX: Lightweight, Earmuffs (Dan Studt), La-Z-Boy (Zac Smith), Aladdin
FNGs: None
COUNT: 5
WARMUP:
25 SSH
8 Cherry Pickers
15 Rockettes
10 Tempo Squats
25 Calf Raises
Groucho Marx walks and mozy to bathhouse and a run up the hill

THE THANG:
25 reps (4 count) – Seated Flutter Kicks
50 Reps – Elevated Nurpee + Plank Jacks
50 Reps – 1, 2, 3 leg points
50 Reps = Out and Up leg points
25 Reps (4 count) – Seated Hello Dolly
Run up the hill and back and repeat – 2nd set we did 20’s

Grab a Rock:
20x – Press out to Knee Crunch
20x – Oblique Crunch
20x – Standing Bird Dog
20x – Squat to Twist
20x – OH Press with Knee Crunch
20x – Sumo Squat with Circle

MARY: N/A

ANNOUNCEMENTS:

COT:
1. Don’t pray for power
2. Don’t pray for favors
3. Don’t pray to be delivered from necessary consequences of your decisions/stupidity

Pray for the path forward to be revealed.
1 Corinthians 13 – glass darkly
“What stupid thing do I continue to do that makes my life and those around me harder that I could give up and that I would give up.”

Fun Farm Friday

AO: the-farm
Q: Aladdin
PAX: Aladdin, Choir Boy, Einstein, Lightweight, Bartman, @pewpew
FNGs: None
COUNT: 6
WARMUP: bears, ssh, stretches

THE THANG:
Mosey around farm: stops for exercises
3 sets 7 – 8 – 9
Frog jump turn
Jump squat
Burpee tuck

3 sets
Broad jump turn
Inch worm merkin
Donkey kicks

2 sets 25
CDD
Merkins
Switch climbers

MARY: BBS, side crunches, gas pumpers

ANNOUNCEMENTS: none

COT: God is faithful

DORA classic

AO: the-farm
Q: Bartman
PAX: Aladdin, Choir Boy, Einstein, Madoff, Lightweight, Pew-Pew
FNGs: None
COUNT: 7
WARMUP: normal stuff

THE THANG:
DORA 1,2,3 (parking lot)
100 merkins, 200 big boys, 300 squats

DORA 1,2,3 (on the hill)
100 iron mikes, 200 plankjacks, 300 gas pumpers

MARY:
Ring of fire merkins

ANNOUNCEMENTS:

COT:
The creation account- God gave man work. Thankful for the men who show up day in & day out at F3, who put in hard work, who push me to be better.

Burpee Mile With a Backlight

AO: the-farm
Q: Choir Boy
PAX: Choir Boy, Aladdin, Red Ryder, Einstein, Bartman
FNGs: None
COUNT: 5
WARMUP: Yep

THE THANG: 3 burpees at each light pole around the Big Loop. Fellowship mosey in between light poles. There are 40 light poles, so we did 120 burpees per lap. We did two laps for 240 burpees. We then cashed out with 10 burpees to make it 250.

MARY: No time

ANNOUNCEMENTS: None came to mind

COT: Father Time catches up to everyone eventually, but make sure that he is out of breath when he finally catches you.