F3 Knoxville

The Scotty Too Hotty

AO: asylum-am
Q: Cinco (Scott McGuire)
PAX: Cat Gut (Mike Davis), Bunny, Cinco (Scott McGuire), Double Wide, Grandslam, Hands, Love’s, P3, Sawdust, Fabio (Joe Hamilton), Gibbler, TRC/Crab legs, Woodpecker
FNGs: None
COUNT: 17
WARMUP:

SSH
Stretching

THE THANG:

Indian run to Everest (Football Shuffle Pass)*
Up & Down Everest
*5 Burpees for fumbles

Indian run to workout area:

Push Ups x 25
Pull-ups x 10
Big Boy Sit Ups x 20
Jump Squats x 20
Repeat 4 Times

Suicides x 2

MARY:

Canoe w/ Catgut
Stretching

ANNOUNCEMENTS:

COT:

Gary Chapman

1. Consciously acknowledged his korthatyouare angry.
2. Restrain your immediate response.
3. Locate the focus of your anger.
4. Analyze your options.
5. Take constructive action.

“The discretion of a man deferreth his anger; And it is his glory to pass over a transgression.”
‭‭Proverbs‬ ‭19‬:‭11‬ ‭KJV‬‬
bible.com/bible/1/pro.19.11.KJV

IPC Week 2

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: vanilla, FixerUpper, Swanson
FNGs: None
COUNT: 4
WARMUP:
Stretch on own
THE THANG:
IPC Week 2

Run 800 meters

80 Merkins

Lt. Dan’s Magic Legs travel 15 yards

14 Cactus Jump Squats (no cheat/no surrender)

Lt. Dan’s Magic Legs back to start

80 Coupon Plank Jacks (toes down & up = 1)

Murder Bunny travel 15 yards

14 Cactus Jump Squats

Reverse Murder Bunny back to start

60 Merkins

Bricklayers travel 15 yards

14 Cactus Jump Squats

Bricklayers back to start

60 Coupon Plank Jacks

Lt. Dan’s Magic Legs travel 15 yards

14 Cactus Jump Squats

Lt. Dan’s Magic Legs back to start

40 Merkins

Bricklayers travel 15 yards

14 Cactus Jump Squats

Bricklayers back to start

40 Coupon Plank Jacks

Murder Bunny travel 15 yards

14 Cactus Jump Squats

Reverse Murder Bunny back to start

20 Merkins

Lt. Dan’s Magic Legs travel 15 yards

14 Cactus Jump Squats

Lt. Dan’s Magic Legs back to start

20 Coupon Plank Jacks

Run 800 meters

Register for the IPC here:
f3greenwood.org/ironpax

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

MARY:

ANNOUNCEMENTS:

COT:
Set the culture rather than reflecting it

Murph Minus Run

AO: thequacken
Q: Z-Pack
PAX: Z-Pack
FNGs: None
COUNT: 1
WARMUP:
Regular warm-o-rama stuff

THE THANG:
10 rounds of:
10 pull-ups on monkey bars
20 merkins
30 squats

MARY:
Flutter Kicks
LBCs
Plank
Leg Lifts
Dead Bugs

ANNOUNCEMENTS:
Let’s do lunch!

COT:
Sieze the gloom!

CMU Tabata

AO: the-equalizer
Q: Snowbird
PAX: Bookman, Stripped, Madoff, mouthwash (Mike), Smithers, Cheney, Headgear
FNGs: None
COUNT: 8
WARMUP: SSH, rockettes, LB arm circles, grady corns, tempo merkins

THE THANG: Tabata 20 sec work, 10 sec rest x8 rounds

two groups, 1 on cmus, the other body weight, switching after every cycle

Mosey after completing both exercises in set

CMU elevated eccentric merkins // hand stands

CMU bent over rows // jump squats

CMU light rails (curl into arm extension) // wall sits

MARY: no time!

ANNOUNCEMENTS: na

COT:

“The LORD is compassionate and gracious, Slow to anger and abounding in lovingkindness. He will not always strive with us, Nor will He keep His anger forever. He has not dealt with us according to our sins, Nor rewarded us according to our iniquities. For as high as the heavens are above the earth, So great is His lovingkindness toward those who fear Him.” Ps 103:8-11

Ruck ‘til You Drop

AO: asylum-am
Q: Sawdust , Gibbler, Fabio (Joe Hamilton), bluebird
PAX: Sawdust, Gibbler, bluebird, Fabio (Joe Hamilton), John, Jack-Jack 🐕
FNGs: None
COUNT: 5
WARMUP: Plant the :shovelflag:

THE THANG: Ruck for 4.4 Miles

MARY: N/A

ANNOUNCEMENTS: N/A

COT: Don’t get mad, be glad :slightly_smiling_face: Cinco (Scott McGuire)