F3 Knoxville

[lostpearls] April You vs You

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AO: lostpearls
Q: Bail Bonds
PAX: Natty, flyball, CareBear, Borg, Mathlete, Biohack, Bail Bonds
FNGs: None
COUNT: 7
WARMUP:
SSH, Cherry Pickers, Lateral Lunges, OH Claps, Seal Claps, Tempo Merkins, X-Factor

THE THANG:
The Workout:
PART 1: RUN
10-minute timer
Begin at Line 1:
Run to Line 2 (10 yards) and back
Run to Line 3 (20 yards) and back
Run to Line 4 (30 yards) and back
→ That’s 1 rep
Rinse and repeat for 10 minutes
Record total reps
1-minute rest

PART 2: AMRAP
3×2-minute timer (no rest between movements)
Count total reps (cumulative):
2 minutes AMRAP Side-Straddle Hops (SSH)
2 minutes AMRAP High Knees (count 1 leg)
2 minutes AMRAP Mountain Climbers (count 1 leg)
3 minutes rest
Record total reps from Round 1

THEN… REPEAT THE ENTIRE WORKOUT
Start over from Part 1 and repeat the full circuit. Reset your rep count.

Submit Your Scores (4 Total):
Round 1 Run Reps
Round 1 AMRAP Reps
Round 2 Run Reps
Round 2 AMRAP Reps

MARY:
None

ANNOUNCEMENTS:
Hardship Hill is 5/17, extra discounts to help tear down

COT:
Change is inevitable. It can be good or bad. Expected or not. But regardless, you can have faith that your Heavenly Father loves you and give Him glory. Trust the process. Don’t be stubborn. Be flexible.
See the attached quote from Chadd Wright.

Slammo Whammo

AO: the-farm
Q: Lightweight
PAX: Bartman, Einstein, Choir Boy, Aladdin
FNGs: None
COUNT: 5
WARMUP:
Yep
THE THANG:
Instead of our usual circuits, a Slammo set lay waiting, promising a change of pace. What unfolded, however, was a masterclass in collective sporting ineptitude. Throws sailed wide, taps landed short, and powerful swings missed entirely.
Competition gave way to a shared, unspoken goal: simply hit the net.

We made it 16.

We did burpees, at first for each miss, after 40 – 50 reps we switched to merkins, 3 each time the ball hit the ground.

MARY:
ROF curls
ANNOUNCEMENTS:
Hardship Hill
COT:
A bit of venting.

Gentlemen…start your engines

AO: brickyard
Q: Appleseed
PAX: Gordie, Appleseed, Jim Norris, Gmail, Spellcheck, Biohazard (Jay Shepherd)
FNGs: None
COUNT: 6
WARMUP:

SSH, FAST windmills, cherry pickers, this that, Apple Loop

THE THANG:

Phase 1: choose a CMU work out: curls, OHP, squats, BBS…do 20 reps

NASCAR to 2nd parking line and back

Pick another CMU WO from list…20 reps

NASCAR to 4th parking line and back

Repeat pattern…. 6th line, 8th line etc

Boogaloop

Phase 2: repeat phase 1 but CMU WO list is now: triceps, bent over rows, thrusters, swings

Mode of travel: lunges

MARY:

Flutter kicks, box cutter, BBS, Australian snow angels

ANNOUNCEMENTS: none

COT: remember what Jesus did on the cross don’t just skip over it to Easter. No greater gift can a friend give but his life for another.

the (not so) triumphant return of Leg Day

AO: asylum-am
Q: Matlock (Bill Maddox)
PAX: Cat Gut (Mike Davis), P3, Farley, Pac-man, Cinco (Scott McGuire), Tropicana, Hands
FNGs: None
COUNT: 8
WARMUP: slow yog around AOQ. Head to Pavalon. Rocky 7 minute Tabata warmup. Surprise cameo from Cosmo 2 and Gibbler

THE THANG: 2 parter
1)Leg day with CMU
10 pistol squats (each leg)
20 weighted step ups
30 weighted calf raises
40 high knee jumps
50 weighted butt touches
75 SSH
50 weighted lunges
40 rocky balboa
30 goblet squats
20 jump squats
10 Bulgarian split squats

2) I go….You go
Partner workout
300 squats. Alternating work. 10 big bois at transition
200 merkins. 10 Sync lunges at transition
100 V Ups. 10 Sync rockettes Bunny style

MARY:

ANNOUNCEMENTS: Backstreet’s back. Alright

COT:Romans 8:26