F3 Knoxville

Tag: Aladdin

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

That one with the Dora and a CMU

AO: the-farm
Q: Lightweight
PAX: Bartman, Aladdin, Einstein, Oil Check, Pew-pew
FNGs: None
COUNT: 6
WARMUP:
We did.

THE THANG:
Dora 300/200/100
Presses, rows, Curls. – partner ran
Dora 200/150/100
Squats, BBS, Merkins – different modes of travel rifle carry, side carry, Bernie

Partner work: presses and curls- count down from 10, passing cmu to partner after each set

MARY:
Ring of fire

ANNOUNCEMENTS:
Read newsletter
COT:
Keep everyone traveling and those hurt by the storm in your prayers

Blimps & more

AO: the-farm
Q: Bartman
PAX: Aladdin, Choir Boy, Einstein, Lightweight, Mahoney
FNGs: None
COUNT: 6
WARMUP:
Normal stuff.

THE THANG:
BLIMPS x 25 in a figure-8 pattern around the parking lot

Reverse crawl the stairs

7’s with rock (squats, flamingos, lunges)

Parking curb merkins

MARY:
Lbc, hello dolly, protractors

ANNOUNCEMENTS:

COT:
Reflected on the concept of meekness from the sermon on the mount (Matthew 5).

Pursuing Junk

AO: dogpound
Q: Madoff
PAX: Junk (Sam Yoakum), Bunches, La-Z-Boy (Zac Smith), Aladdin
FNGs: None
COUNT: 5
WARMUP:
20 SSH
10 TN Rocking Chair
10 Rockettes
5 Cherry Pickers
Run up the Hill – 15 Dips and 15 Merkins on the Railing
Run to Restaurant and down to workout spot

THE THANG:
21-15-9
Burpees
Squats
HR Merkins
Iron Mikes
BBS
Plank Jacks until the 6 is up
Run a Lap around the island

Run – 21 Plank Jacks (4 count) – Run 15 BBS (4 count) – Run 9 Burpees unbroken

MARY:
25 Box Cutters
10 Imperial Walkers and 10 Imperial Squat Walkers
20 Flutter Kicks
30 sec Pickle Pounders

ANNOUNCEMENTS: Check the newsletter

COT: Discussed tests of Faith and challenged ourselves to test our Faith every now and then to make sure we know what we believe and why.

Where did the rain go?

AO: the-farm
Q: Lightweight
PAX: Bartman, Einstein, Aladdin, Madoff
FNGs: None
COUNT: 5
WARMUP:
Yes we did

THE THANG:
Tabata 20/10 with varying laps in between exercises.
CMU Presses
BBS
Chest Press
Rows
Curls
Triceps extensions

MARY:
Flutters

ANNOUNCEMENTS:
Convergence..check the newsletter

COT: Find reasons to laugh