F3 Knoxville

Category: Big Ball

Longest mile

AO: bigball
Q: Swanson
PAX: Drive-thru (Mikel Towe), Magic Mic (Jarrett Woodall), Wedding Singer, vanilla
FNGs: None
COUNT: 5
WARMUP: we did

THE THANG:
Mosey to campus

10 burpees
100 m run
10 squats
100 m run
10 merkins
100 m run
10 bbs
100 m run

R&R x 3x’s (4 rounds total)

Mosey to AO

MARY:
4 rounds of 25 flutter kicks on a 4 count

ANNOUNCEMENTS:

COT:
“See how very much our Father loves us, for he calls us his children, and that is what we are!
‭‭1 John‬ ‭3‬:‭1‬a NLT

Mouth Breather

AO: bigball
Q: Abort (Jeremy Loftis)
PAX: Abort (Jeremy Loftis), Magic Mic (Jarrett Woodall), Soot, Drive-thru (Mikel Towe), Wedding Singer, Amazon (Brad West)
FNGs: None
COUNT: 6
WARMUP:
– Tempo squats
– OH claps
– Hillbilly’s
– Four count merkins

THE THANG:
Mosey to L&N for Modified mouth breather: 3 sets of three exercises, three rounds each:
• Merkins x20
• Reverse lunges with curl x10 each leg
• Rock on chest BBS
Run after each set, carry stone after third.
• Thrusters x20
• Calf raises x20
• Plank jacks x20
Run after each set, carry stone after third.
• Mountain climbers x20
• Squats with rock x20
• Rock hammers x20
Run after each set, carry stone after third.

Together, we did:
– Curls
– Upright rows
– Front raises
First round 10 each, then 12 each, 15 each

MARY:
– Flutters
– Big boys

ANNOUNCEMENTS:

COT: Nothing profound, fear is the base of all our struggles

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

40 9ers

AO: bigball
Q: vanilla
PAX: Abort (Jeremy Loftis), Drive-thru (Mikel Towe), G-6 (Rick Kuhlman), Huffy (Ken Hill), Magic Mic (Jarrett Woodall), Postman (Scott Colby), vanilla
FNGs: None
COUNT: 7
WARMUP: SSH, Michael Phelps, WMH, Hillbillies, Squat Reach, Shoulder Stretch

THE THANG:
Mosey to L&N Coupon Pile
40 Curls
40 Bent Rows
40 Skull Crushers

Mosey to Fountains:
9 min TABATA 40/20
Reverse Lunge Drive R
Reverse Lunge Drive L
Mt Climbers 10 + Burpee
Catalina Wine Mixer
Plank Toe Taps
Freddy Mercury
High Flutters
WW2 Sit Ups
Squat Jumps

Mosey to Big Ball:
40 Chest Press
Run stairs for 9 Merkins
40 Kettle Swings
Run stairs for 9 Diamond Merks
40 AmHam
Run stairs for 9 T Merkins

Back to Fountains
9 min TABATA 40/20
Apollo Ono
Shoulder Taps
Plank Jacks
Crossed Mt Climbers
Burpee Jacks
Plank
100s
Leg Lifts
Pickle Pounders

MARY: none

ANNOUNCEMENTS:

COT: break the cycle

Hill Deck of Death

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Postman (Scott Colby), PDA (Joe Mynatt), Duggar, Passport (Ryan Matthews), Butterfly (Duncan Johnson)
FNGs: None
COUNT: 6
WARMUP:

THE THANG: Mosey to the Hill stop for abs along the way

Deck of Cards:

Spades- T-Merks
Clubs- Left-Center-Right-Center Crunches
Diamond- Squats
Hearts- Run lap around Ayers Halls

MARY: After Mosey Back cash it out with Should taps, 4 count merkins, oyo Merkins.

COT: General Neyland Maxims.