F3 Knoxville

Tag: Aladdin

Rain day Tabata

AO: the-farm
Q: Bartman
PAX: Aladdin, Choir Boy, Einstein, Lightweight, Pew-pew
FNGs: None
COUNT: 6
WARMUP:
SSH, Rockettes, LBAC, cherry pickers

THE THANG:
Tabata. 1 circuit = 20 seconds on, 10 seconds rest x 8 rounds. 1 min rest between circuits.

The circuits:
– Burpee
– Freddie mercury
– Tony Hawk
– Georgia cheerleader
– Alligator merkin
– Monkey humper
– Heels to heaven

MARY:
ROF merkins starting at 5
1 min LBC

ANNOUNCEMENTS:

COT:
“Rejoice in the Lord always; again I will say, rejoice. Let your reasonableness be known to everyone. The Lord is at hand; do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.”
‭‭Philippians‬ ‭4‬:‭4‬-‭7‬

Still Young

AO: the-farm
Q: Lightweight
PAX: Bartman, Aladdin, Choir Boy
FNGs: None
COUNT: 4
WARMUP:
We did
THE THANG:
Hill runs with merkins, squats and bbs at the top. Curl, press, tri at the bottom.
Calf raises down the stairs.
Lunges around the loop mixing in walking and running
43 dips
MARY:
Flutter, ga cheerleaders, stretching
ANNOUNCEMENTS:
Smokies Convergence Saturday, see slack
COT: Age ain’t nothing but a number

Lucky 7’s: Ending 2024 at the Farm

AO: the-farm
Q: Aladdin
PAX: Aladdin, Choir Boy, Lightweight, Penske, Noogin
FNGs: 1 Noogin
COUNT: 5
WARMUP:
SSH, cherry pickers, squats, arm circles

THE THANG:
7 min buy in
Mosey with dips
7’s at large pavilion and small pavilion
Calf raises
Mosey with CDD’s
7 min cash out.

MARY:

ANNOUNCEMENTS:

COT: Stay Faithful and let your life be an example of your faith.

Post-Christmas-get-backit

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

THE THANG:

1 min one each of the items below. Then run a lap around the soccer field. We made it through 3 rounds.

1 min:
Bulgarian split squats (5 per leg)
Inchworm Merkins
Dips
Freddie mercury
Plank high/low
CDD

MARY:
Ring of fire

ANNOUNCEMENTS:
Kids grow up fast. Cherish your time with them!

COT:

Rain Day

AO: the-farm
Q: Aladdin , Aladdin, Bartman, Choir Boy, Einstein, Pew-pew
PAX: Aladdin, Bartman, Choir Boy, Einstein, Pew-pew
FNGs: None
COUNT: 5
WARMUP: everyone pick one

THE THANG:
2 mins on 10 sec rest
1 min on 10 sec rest

Hand release burpees
High knees
CDD
Stalkers
Merkins
Iron mikes
V-ups
Mtn climbers
Squats
Imp walkers
Clock merkins
Star jumps
Big boys
Burpee broad jump
Shoulder taps
Broad jump shuffle
Calf raises
Rocky B’s
Bear crawl
SSH

MARY:
Heel ups,
Peter Parker’s
Bear crawl

ANNOUNCEMENTS:

COT: be a warrior always