F3 Knoxville

Tag: Aladdin

VQ by Pew Pew

AO: the-farm
Q: Pew-pew
PAX: Aladdin, Bartman, Choir Boy, Einstein, Lightweight, Oil Check
FNGs: None
COUNT: 6
WARMUP: Regular

THE THANG:
Ladders by 2 to 20, bear crawl and mosey around playground between each set, total:
110 curls
110 squat thrusters
110 box jumps
20 pull-ups
20 merkins

MARY: gas pumpers, hello dolly’s, big boy sit-ups

ANNOUNCEMENTS: 2nd F lunch today @ noon – Corner 16 restaurant

COT: We were never promised no suffering, matter of fact we are called to embrace suffering, and be thankful for the strength we gain through it. Regardless of whether we see it, the turmoil in our lives is all in His plan, and we need to have faith in Him, and be at peace, even in difficult times.

Decending ladder

AO: the-farm
Q: Bartman
PAX: Aladdin, Choir Boy, Einstein, Lightweight, Pew-pew
FNGs: None
COUNT: 6
WARMUP: normal stuff

THE THANG:

Descending ladder.

10 iron Mike (4 ct)
9 decline Merkin
8 plank jack (4 ct)
7 box jump
6 cdd
5 superman swim
4 speed skaters
3 side merkins (per side)
2 tricep press (per side)
1 1-min wall sit

MARY:
Crunchy frogs

ANNOUNCEMENTS:
2nd F lunch Friday @ Corner 16 on Northshore

COT:

Workloads sometimes seem insurmountable. Just start. Get something accomplished. Don’t quit. Before you know it you’ve accomplished a lot and have the motivation to finish.

Court Time at the Farm

AO: the-farm
Q: Aladdin
PAX: Aladdin, Einstein, Lightweight, Oil Check, Pew-pew
FNGs: None
COUNT: 5
WARMUP:
Cherry Pickers :cherries:
Tempo Squats
Windmills
Arm Circles
Lap around basketball court :basketball:

THE THANG:

2 minute ladder up
Suicides with exercises. Start with 2 and add 2 at every line:
Merkins
Bigboys
Squat floor touch Iron Mikes
American Hammers
CDD
Bear crawl to each line, Bernie back
2 minute ladder down

MARY: none

ANNOUNCEMENTS: none

COT: don’t let pride harden your heart

9/11 tribute to first responders

AO: the-farm
Q: Bartman
PAX: Aladdin, Choir Boy, Einstein, Lightweight
FNGs: None
COUNT: 5
WARMUP:
Merkins, tempo squats, imperial walkers, stretches

THE THANG:
Upper body x25
– Stability merkins (on rock)
– tricep press up
– curl / press (rock)
– spread eagle merkin

Lower body x25
– squats (rock)
– Calf raises
– Flamingo (rock)
– Iron mikes

Core x25
– roll up v up
– Side crunch
– Peter parker
– Plank up/down

Mixture x25
– Thrusters (rock)
– Superman swim
– Dive bombers
– Squat jumps

Mosey back to AO with 11 burpees on the way

MARY:
Dealers choice

COT:

Talked about 9/11 & how would we live today differently if we knew it would be our last.

But concerning that day or that hour, no one knows, not even the angels in heaven, nor the Son, but only the Father. Be on guard, keep awake. For you do not know when the time will come. It is like a man going on a journey, when he leaves home and puts his servants in charge, each with his work, and commands the doorkeeper to stay awake. Therefore stay awake—for you do not know when the master of the house will come, in the evening, or at midnight, or when the rooster crows, or in the morning— lest he come suddenly and find you asleep. And what I say to you I say to all: Stay awake.””
‭‭Mark‬ ‭13‬:‭32‬-‭37‬ ‭ESV‬‬

Fun Farm Friday – Ballin’

AO: the-farm
Q: Lightweight
PAX: Aladdin, Bartman, Choir Boy, Pew-pew, Oil Check, Einstein
FNGs: None
COUNT: 7
WARMUP:
We did this
THE THANG:
Mosey around big loop, 10 BBS every third light.
Plank Soccer and Plank stack challenge
20 x around the worlds with CMU
20 x standing oblique crunch w/cmu
Leg raises and lower on Q count x 15ish
Soccer ball toss with BBS
Mosey around parking lot
3 sets of 10, Flutters, dollies, pumpers
Mosey around parking lot
Jack webb up to 5

MARY:
Kind of

ANNOUNCEMENTS:
Stair Climb tomorrow 0600 Farragut High Track. Coffeteria to follow.

COT: don’t stop showing up when it gets cold out