F3 Knoxville

Category: Rampart

Moving day (Extra Heavy)

AO: rampart
Q: Skeletor (Tyson Canup)
PAX: No Treble (Drake Vilendrer), Lucille (Austin Williams), Wingman (Maverick Gregory), Airborne (Chase Perkins), Super Soaker, Mo’Raka
FNGs: 1 Mo’Raka
COUNT: 7
WARMUP: SSH, Tempo Merkin, Tempo Squat, LBC’s. KCP’s, LBAC-f, LBAC-b, more shoulder, Windmills, High Knees
THE THANG: Strap on your ruck and grab a CMU and Mosey to the slide where the 80lb body bag awaits, circle up. One PAX climbs the slide with the bag, slides the bag down first, then slides down himself, carries the bag to the next man, Rinse & Repeat, the PAX not on the slide are curling CMU’s. Repeat for three rounds.
Mosey to the waters edge where the 100lb sand medicine ball awaits. Same cycle, only one PAX pushes the med ball up the ramp and back down while the rest of the PAX are performing bent over rows. Everyone pushes, then we move.
Mosey to the playground where we ditch the rucks and CMU’s. Every PAX completes 20 squats with the 80lb bag on back rack. The other PAX are holding Al Gore and cheering on the man holding the bag.
MARY: Mosey to the flag
ANNOUNCEMENTS: Airborne on Q at rampart tomorrow, 6pm OTB at Birdhouse on Thursday, Biohack brings ultimate frisbee on Saturday.
COT:

February/August Metric

AO: rampart
Q: Wingman (Maverick Gregory)
PAX: Skeletor (Tyson Canup), Feeny (Josh Banken), Lucille (Austin Williams), Wingman (Maverick Gregory), No Trouble, Porthole
FNGs: None
COUNT: 5
WARMUP: (20) SSH, (10) Willie Mays Hayes, (5) Knox. Cherry Pickers, (10) Tempo Squats, (10) Tempo Merkins, (10) Bib Baby Arm Circles 5 foreward 5 back, (10) LBAC, (10) RLBAC, (10) Grady Corn, (10) Chatt. Cherry Pickers, (10) SSH
THE THANG:
We’re doing our 2nd metric checkup this year.
1 minute MAX Merkins
1 Minute MAX Big boys
1.5 Mile Run
Max Pull-Ups
5 Minute MAX Burpees
MARY:
No time
ANNOUNCEMENTS:
COT:
Don’t wait on God to work out in your life, God is working IN your life, working on things you don’t see, things you don’t think about. Your responsibility is to work out the things you physically see in your life.

Lieutenant Dan!

AO: rampart
Q: Lucille (Austin Williams)
PAX: Stetson (Cayden Emory), Airborne (Chase Perkins), Candy Crush (Reese Banken), Eric Cruz (Spielberg), Feeny (Josh Banken), GoDaddy (Zack Williamson), Lucille (Austin Williams), Piston (Ralton Emory), Runaway Bride (Seth Strahan), Skeletor (Tyson Canup), Wingman (Maverick Gregory), Porthole
FNGs: None
COUNT: 12
WARMUP: 10 CMU swings, 10 Shoulder to shoulder, 5hand release merkins, 10 wide Squats, 4 Knoxville Cherry pickers, shoulder blast
THE THANG: 5 rounds of forward raises followed by over head presses, isolated curls, extensions, flat bench. All seated. Alternating 10,15,20,25 rep count rotating each round. Final round everything 30 reps to equal 100 of each. Then bent over rows/ Big Boy 11’s starting at the 5/6 halfway point.
MARY: CMU V sit hot potato
ANNOUNCEMENTS:
COT: A Little Fellow Follows Me.

Slay the Kraken

AO: rampart
Q: Skeletor (Tyson Canup)
PAX: Piston (Ralton Emory), (Binks) Caleb McDaniel, Feeny (Josh Banken), Porthole, Medicine woman
FNGs: 1 Medicine woman
COUNT: 6
WARMUP: SSH
Tempo merk
Tempo squat
Chat cherry pickers
Lbac
Rlbac
Moroccan night clubs
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

Gross!

AO: rampart
Q: Wingman (Maverick Gregory)
PAX: Outnumbered (Daniel Hildebrandt), (Binks) Caleb McDaniel, Wingman (Maverick Gregory), Gloria
FNGs: None
COUNT: 4
10 SSH
10 Tempo Squats
10 Willie Mays Hayes
6 Cherry Pickers
100 blades + Samson
10 LBAC (Foreward+Backward)

Gross 12 Excercises 12 Reps PAX choose

Burpees, Diamond Merkins, TN rocking Chairs, Lay down Pull-Ups, One arm rows, dips, step ups, mosey, monkey humpers, lunges, big boys, burpees

Love is patient and kind; lately I’ve been struggling with finding patience for my children. But if we look back at Jesus, his first reaction was always love. No matter what he may have been going through he was always patient and showed love before anything.