F3 Knoxville

Category: Big Ball

IPC Week 4

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: G-6 (Rick Kuhlman), Swanson, Postman (Scott Colby), vanilla, Passport (Ryan Matthews), GI Jane
FNGs: None
COUNT: 7
WARMUP:
The usual

THE THANG:
IPC Week 4

Round 1) 0:00 – 5:00

Run 200 m
30 Freddy Mercury’s
Run 200 m
Burpees until 5:00 mark

Round 2) 5:01 – 10:00

Run 200 m
30 Pickle Pounders
Run 200 m
Burpees until 10:00 mark

Round 3) 10:01 – 15:00

Run 200 m
30 Low Flutter Kicks
Run 200 m
Burpees until 15:00 mark

Round 4) 15:01 – 20:00

Run 200 m
Plank Jacks
Run 200 m
Burpees until 20:00 mark

Round 5) 20:01 – 25:00

Run 200 m
30 Monkey Humpers
Run 200 m
Burpees until 25:00 mark

Round 6) 25:01 – 30:00

Run 200 m
30 Squats
Run 200 m
Burpees until 30:00 mark

Round 7) 30:01 – 35:00

Run 200 m
30 LBCs
Run 200 m
Burpees until 35:00 mark

Round 8) 35:01 – 40:00

Run 200 m
30 Side Straddle Hops
Run 200 m
Burpees until 40:00 mark

MARY:

ANNOUNCEMENTS:

COT:
Embrace manhood instead of clinging to boyhood

200 merkin challenge

AO: bigball
Q: Postman (Scott Colby)
PAX: G-6 (Rick Kuhlman), Wedding Singer, Magic Mic (Jarrett Woodall), Soot
FNGs: None
COUNT: 5
WARMUP: the usual

THE THANG: 10 different styles of merkins, 20 reps total. Also abs, rows, bear crawl and walking lunges

MARY:

ANNOUNCEMENTS:

COT: Don’t build the wrong habits (ex hitting snooze and skipping workouts are not the habits you want to be building). Many of us are.

IPC Week 3

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: G-6 (Rick Kuhlman), Postman (Scott Colby), FixerUpper, Huffy (Ken Hill), Soot, GI Jane
FNGs: None
COUNT: 7
WARMUP:
The usual

THE THANG:
Brenton Sandwich

Bottom Slice of Bread
Brenton WOD – (3 rounds)
30-yard bear crawl to the cone
30-yard standing broad jump back
Perform 3 burpees after every 3 broad jumps

The Meat – 3 Rounds – Descending Rep Structure – 21/15/9
Exercises
Burpee Block Jump Over
Thrusters
Bonnie Blairs
Hand Release Merkins
Big Boi Sit-ups
400m run
Format 21-15-9 Style
Do 21 reps of each exercise and 400m run, then 15 reps of each exercise and 400m run, then 9 reps of each exercise and 400m run.

Top Slice of Bread
Brenton WOD – 3 rounds
30-yard bear crawl to the cone
30-yard standing broad jump back
Perform 3 burpees after every 3 broad jumps

MARY:
Yeah nah

ANNOUNCEMENTS:
2nd F first week of Oct

COT:
Leading well begins with leading from a place of spiritual health, not strategic wealth. Drink deeply from the well so others can too (John 4 and Jeremiah 2:13)

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