F3 Knoxville

Tag: Aladdin

Citius Altius Fortius

AO: dogpound
Q: La-Z-Boy (Zac Smith)
PAX: Aladdin, Mayberry, Madoff, Lightweight, Earmuffs (Dan Studt), High Heels (Henry Ritchie)
FNGs: None
COUNT: 7
WARMUP:

SSH
Burpees x2
Baby arm circles
Michael Phelps
KCP
Butt kickers
High Knees
Karaoke
Prime Times

THE THANG:

Mosey to the Backbone
5 Pull-Ups
10 Merkins
15 Squats

5 Rounds

Slow Bernie up Matterhorn

Mosey to the Boat

Shuttle Run x3

Mosey to CMUs

Colt 45s
Tricep Extension
CMU Bear Crawl

MARY:

Nah

ANNOUNCEMENTS:

Bro-lympics

COT:

Citius – Altius – Fortius – Comuniter

Stronger – Higher – Faster – Together

Steve Prefontaine was an Olympic runner from Oregon in the 70s and also the namesake of my dog.

He was a flat out runner that didn’t buy into strategy, or %, he was a flat out runner.

My fav quote from Pre, that I couldn’t remember is, “To give anything less than your best, is to sacrifice the gift”.

Hit me in the car.

Hope all of you men work to get Stronger – Higher – Faster – Together.

Planks Plus

AO: the-farm
Q: Einstein
PAX: Bartman, Oil Check, Aladdin, Pew-pew, Mayberry
FNGs: None
COUNT: 6
WARMUP:
The usual

THE THANG:
Broke into two groups under the pavilion. One group did a variety of exercises while the others held a variety of planks. Did three sets of 20 of the below.

Bear Crawl to Merkins, others held Plank
Shuffle Run to Monkey Humpers, others held Knalp
Super Mario to BBS, others Pickle Pounded
Bernie to CDDs, others low planked
Shuffle Run to Twinkle Toes, others super Man
Crab Crawl to F Mercuries, others Al Gored it

Wrapped it up with Inch Worm Merkins and Burpee Broad Jumps across the pavilion.

MARY:
LBCs until time

ANNOUNCEMENTS:
Brolympics coming up

COT:
Whatever you feed grows and affects all you do and all your relationships. Be careful what you consume.

Heavy on the merkins

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

THE THANG:

BLIMPS with curb merkins at the halfway point

Two trips up & down the hill with squat jumps, dry docks, calf raises, big boys

11’s: pull ups & merkins between tables

MARY:
Flutter kicks

ANNOUNCEMENTS:
Brolympics coming up soon

COT:

Matthew 6: Seek first the kingdom of God.

Q Chicken

AO: the-farm
Q: Lightweight
PAX: Bartman, Aladdin, Choir Boy, Einstein, Mahoney, Mayberry
FNGs: None
COUNT: 7
WARMUP:
We did
THE THANG:
Mosey to pavillion for DORA
100 Derkins
200 Squats
300 Dips

Mosey to lower lot
21’s Calf raises/merkins
Mosey back to AO

MARY:
Flutters and cherry pickers

ANNOUNCEMENTS:
11/16 anniversary, sign up

COT: attended the 20 year reunion for my deployment to OIF.

CMU Moves

AO: dogpound
Q: Madoff
PAX: Lightweight, Earmuffs (Dan Studt), La-Z-Boy (Zac Smith), Mahoney, Aladdin, Einstein
FNGs: None
COUNT: 7
WARMUP:
20 SSH
20 Rockettes
10 TN Rocking Chairs
10 Merkins

THE THANG:
20-18-16-10 with a Run
Swing Squats
Hollow Hold Presses
Alt Reverse Lunge w/Press
Clean to Goblet Squat
Alt Lateral Squats
Plank with arm leg raise

MARY:
4 Knox Cherry Pickers
4 worlds greatest stretch

ANNOUNCEMENTS: 9 year convergence

COT: perseverance