F3 Knoxville

Tag: Aladdin

Merkin Mania

AO: dogpound
Q: Lightweight
PAX: Aladdin, Bunches, Mayberry, Earmuffs (Dan Studt)
FNGs: None
COUNT: 5
WARMUP:
We warmed up

THE THANG:
11s by the pee rocks: captain thor/derkins
11s on the rails: dips/Flutter kicks
Down the merkin latter 5 reps each reducing one each time, then back up: merkins, werkins, derkins, cdd, power T merkins.
20 lbc and a lap after each set. (Switched to Freddy mercury’s on the way back up)

MARY:
No time

ANNOUNCEMENTS:
Q101 tomorrow at blue grass. Anyone want to do stairs for 9/11?

COT: Nature is cool

Follow that frisbee

AO: the-farm
Q: Lightweight
PAX: Aladdin, Choir Boy, Bartman, Madoff
FNGs: None
COUNT: 5
WARMUP:
Very special WARMUP

THE THANG:
Mosey to the causeway rail rows 25, 20, 15
15 Dips and 10 decline merkins at the large pavillion x 2
20 incline merkins
Mosey to the parking lot.
After buy-in (3 wmd merkins) pax rolls exercise dice and throws frisbee to see how many reps. Mosey to far cone and back to frisbee for exercise.
Round two we did 2 exercises per throw
Exercises:
Burpees
Crunches
Squats
Lunges
Ssh

MARY:
No time

ANNOUNCEMENTS:
Dad camp this weekend
Check out the q sources ao on Sunday mornings at 0600.

COT:
Everyone makes mistakes, turn them in to opportunities to learn

Hiding the body

AO: dogpound
Q: Lightweight
PAX: Junk (Sam Yoakum), Madoff, Earmuffs (Dan Studt), Bunches, Aladdin
FNGs: None
COUNT: 6
WARMUP:
The usual
THE THANG:
Circuit at the Thunderdome:
Timer was the heavy bag carry and drag goal line to goal line.
Exercises:
Ruck rows
Jump Rope
Battle Rope
Cmu Curls
Kettlebell Swings
Med ball throws
Cmu farmer carry

Last 1/3 of the workout was waterless water polo. The team of Aladdin Earmuffs (Dan Studt) Junk (Sam Yoakum) trounced the team of Lightweight Madoff Bunches

MARY:
Some Flutter kicks
ANNOUNCEMENTS:
Dad camp this weekend

COT: looking from outside your current situation can provide clarity to make changes.

A little bit of this, a little bit of that

AO: the-farm
Q: Lightweight , Aladdin, Einstein
PAX: Einstein, Aladdin, Lightweight
FNGs: None
COUNT: 3
WARMUP:
We warmed up

THE THANG:
Mosey up to Large Pavillion stopping for Dips at the tables.
Grab a coupon curl, press, extension, and squats while mixing in some runs.
11s of box jumps/rail rows, broad jumps on the crosswalk in-between exercises.
Mosey back to AO merkins at each light pole, starting with one and adding one each light up to 10, then back down.

MARY:
Little drummer boy walkers
Lbc
Vups

ANNOUNCEMENTS:
See newsletter

COT:
Try to see the world through the eyes of your 2.0s

Farming with a blue falcon

AO: the-farm
Q: Lightweight
PAX: Aladdin, Choir Boy
FNGs: None
COUNT: 3
WARMUP:
We warmed up and added some stretching
THE THANG:
Mosey around Bb court.
Run to the Tanning bed and grab a workout to place at a cone.
Suicide lanes with exercises at each cone (4)
Pax builds the adventure. Each Pax goes through all three lanes then grabs new exercises. Some variation of the following:
Merkins
Werkins
💎 merkins
WMD
Burpees
Inch worm merkins
Bbs
Ssh
Iron Mikes
Freddy mercury’s
Mountain climbers
Squats

MARY:
American hammers
Lbc’s
V-ups
ANNOUNCEMENTS:
Dad camp
COT:
A reflection of what we bring into our life and what our family sees.