F3 Knoxville

[juco-rush] Following the Data

AO: juco-rush
Q: Data
PAX: Full Tank, Butterknife, Shrubbery, Tooth Fairy, Trash Panda (JUCO), Erector
FNGs: None
COUNT: 7
WARMUP: on your own

THE THANG: run in a big loop (Sam Lee to Steele to Hardin Valley)

MARY: one loop around JUCO

COT: see JUCO backblast

100!

AO: asylum-am
Q: Hands
PAX: Rainbow, Love’s, Waffle House (Brady Greene), Russell Crook/Crablegs, Cosmo 2, Tropicana, Cinco (Scott McGuire), Matlock (Bill Maddox), Hot Tub (John Muller), Hands, P3, Woodpecker, Bunny, Double Wide, Pac-man, Fardeen Rastagar, Newton, Techmo
FNGs: None
COUNT: 18
WARMUP: motivators, stretching, ran back and forth across the parking lot in various and silly ways. Route 66 with CDD’s.

THE THANG: Mosey over to the bottom cardiac. Ladder of 5 different moves, running up cardiac to the birth canal after each rung of the ladder so that at the end, 100 reps of each exercise were done:
1. Kick backs x 20
2. Merkins x 25
3. Curls x 33 (+1 on one round)
4. Step back lunges x 50
5. LBC’s x 100

MARY: 7’s at the Pav-a-lon with table rows and step ups.
Circle up for some in & outs and dying cockroaches.

ANNOUNCEMENTS: Iron Pax Week 0 this Friday- P3 on Q.

COT: Can you love the unseen God if you do not love the neighbor you see?

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