F3 Knoxville

Author: BackBlasts

AO Tour

AO: dogpound
Q: Lightweight
PAX: Einstein, Earmuffs (Dan Studt), Bunches, Madoff, Mayberry, Junk (Sam Yoakum), Lady Fingers
FNGs: None
COUNT: 8
WARMUP:
We warmed up

THE THANG:
Tour around the AO:
11s at the guard rails incline merkins/cdd
7s up to the Backbone burpees/pull ups
Calf raises up to the restaurant
Monkey humpers/flamingos to the view
Inchworm merkins through the parking lot
Mosey back to flag

MARY:
Flutter kicks
Lbc
V ups
🍒 pickers

ANNOUNCEMENTS:
Blue grass launch Weds 6pm

COT: recharge through family. It’s okay to take a break

IPC Recovery?

AO: bigball
Q: Swanson
PAX: Drive-thru (Mikel Towe), G-6 (Rick Kuhlman), Huffy (Ken Hill), Magic Mic (Jarrett Woodall), PDA (Joe Mynatt), Postman (Scott Colby)
FNGs: None
COUNT: 7
WARMUP: slow and easy

THE THANG:
Slow warm up

Mosey to Mordor

7/11 perform exercise, run to platform, return to bottom and wait on 6

11 squats – platform 1
11 split squats (right leg) – platform 2
11 split squats (left leg) – platform 3
11 lunges (right leg) – platform 4
11 lunges (left leg) – platform 5
11 tuck jumps – platform 6
11 Bonnie Blair’s (l/r) – to the top and stay

Rinse and repeat from the top
Return to bottom and combine all exercises and one last run to the top and back down.

Mosey back to AO

MARY:
Nope

ANNOUNCEMENTS:
2nd F Thursday, 5:30 @Xul

COT:
We are all flawed people but the Lord uses us anyway

IPC 2024 Week 0

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: G-6 (Rick Kuhlman), Swanson, PDA (Joe Mynatt), Drive-thru (Mikel Towe), Postman (Scott Colby), Huffy (Ken Hill), FixerUpper, vanilla, Unibráu (Nick Robinson), Projectile, Go For 2, 2 others I can’t remember?, Socks and Crocs
FNGs: 1 Socks and Crocs
COUNT: 15
WARMUP:
The usual

THE THANG:
IPC Week 0:

Kalsu- 100 Thrusters with 5 Burpee EMOM
400 m run
Reverse Kalsu – 100 Burpees with 5 Thruster EMOM

MARY:
Stretches

ANNOUNCEMENTS:
2nd F at Xul Thursday at 5:30pm

COT:
Register for the IPC here:
f3greenwood.org/ironpax

Record your scores here:
docs.google.com/forms/d/e/1FAIpQLSdLvI4x8L0jbypKukQVe4VbpW_2MspM94YA7scZvVmDJpBjHg/viewform

[the-pulpit] EMOM

AO: the-pulpit
Q: Betty
PAX: Kevin (Miss Piggie), Leland Robbins (Geiger), Smoked Pickle, Betty, Voodoo, Ike, Scruff McGruff
FNGs: 1 Scruff McGruff
COUNT: 7
WARMUP: burpees, cherry pickers, BAS,Squats,Merkins

THE THANG:
EMOM 1 12 min
15 push ups
20 squats
15 sit-ups

EMOM 2 12 minutes
8 burpees
10 lunges
10 Catalina wine mixers

20 chest press x2
20 curls x2
10 Thrusters x1

MARY:
2 minutes of flutter kicks
ANNOUNCEMENTS:

COT: went over the core tenant of F3