F3 Knoxville

Tag: Abort (Jeremy Loftis)

Hill Yeah 152

AO: bigball
Q: vanilla
PAX: Abort (Jeremy Loftis), Butterfly (Duncan Johnson), Drive-thru (Mikel Towe), Duggar, Magic Mic (Jarrett Woodall), Passport (Ryan Matthews), Postman (Scott Colby), Swanson, vanilla
FNGs: None
COUNT: 9
WARMUP:

THE THANG:

Mosey to parking lot by the creek
19 mountain climbers on a four count
Run up the ramp
19 jump squats
Run down the ramp
(Repeat four times)

Mosey to Church Street parking lot
19 reps each
Curls
Overhead press
Tricep extensions
Bent rows
American hammer
Chest press
Skull crusher
Lion King

Run up the hill to the parking lot by Henley St., Bridge
19 reps each
Freddie Mercury
Flutter kicks
LBC
Big boy sit ups
Pickle pounders
Leg raises
Penguins
Box cutters

Rinse and repeat and back to the AO

MARY: stretch

ANNOUNCEMENTS:

COT: I have just three things to teach: simplicity, patience, compassion. These three are your greatest treasures.

Lao Tzu

[f3knoxvillemain] King Builder (Convergence)

AO: f3knoxvillemain
Q: Tinker Bell-GTE Trainer (STL) , Motorboat (Indianapolis)
PAX: Blindside, Waxjob, Shuttlecock (Riley Brady Parmer), Rep Sleepy, Commission, P3, Z-Pack, Steam, skewer, Spellcheck, Single (Ryan Chambers), Brick, Tenderfoot, slappy, Gmail, Borg, The Situation, Maxime – Pittsburgh, Nubbins (F3 Muletown), Kodak (Joe Beach), Uncle Rico (Naperville), FixerUpper, Lizzy, CRISPR, F3 Pluto ( Hugh Nystrom), Tropicana, Charmin (John Willis), Pac-man, Stitch, Snitch (Cory Beilharz ), OnStar, Swimmies (Nathan Chesney), Duggar, Choir Boy, Betty, Voodoo, Smoked Pickle, Grandslam, Einstein, Lilydipper, Pusher, Guppy, Guardrail, Median, Mermaid, KickFlip, Cheatsheet, Utah, Toretto, Honeydew, Tonka, Pom Pom (Grayson Vaughn), Eliza, Ribbed, I-Beam, Mathlete, Cart Girl (John Sadler) (Chatt, TN), Swanson, Abort (Jeremy Loftis), Dumpster Dive, Anchorman, Humper ( Sam Hartness ), David Wood, Bones, Rooter, scratch & win, full moon,, Ike
FNGs: 1 Ike
COUNT: 89
Kingbuilder
Q: Tinker Bell Bones Motorboat
Warm Up: Mosey to the base of Picket’s Charge
Thang 1:
Get Right-Fatigue makes a coward of us all
-Bones led a series of up and down the hill with Bomb Jacks, Burpees, Monkey Humpers
-Live Right-When in charge, take charge
-Motorboat led standard F3 exercises IC emphasizing staying together as a team and the importance of cadence
-Lead Right-Leaders build leaders
-Tinker Bell led 4 corners with exercises of No cheat merkins, no surrenders, and get ups. Guppie was tasked and taught to lead the group in SSH and 6ct burpee IC
-AAR process
-Leave Right-Virtuous leaders work themselves out of job
-Guppie taught Pusher to lead SSH and Burpees IC
-AAR process

Mosey back to flags

The COT was the Nant’an change from Kickflip to Mermaid.

Payne Train WOD

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Amazon (Brad West), Drive-thru (Mikel Towe), G-6 (Rick Kuhlman), PDA (Joe Mynatt), Abort (Jeremy Loftis), Magic Mic (Jarrett Woodall)
FNGs: None
COUNT: 6
WARMUP: Static stretches, Tempo Squats, Tempo Merks, and SSH
THE THANG:
Payne Train Wod
5 Rounds of Cindy
2 Laps around amphitheater
4 Rounds of Cindy
2 Laps around amphitheater
3 Rounds of Cindy
2 Laps around amphitheater
2 Rounds of Cindy
2 Laps around amphitheater
1 Round of Cindy
2 Laps around amphitheater
1 Round of Cindy consists of 5 Rows, 10 Push-Ups, and 15 Air Squats.

-one minute wall sit
-3 different 30 second hollow holds.
MARY:
ANNOUNCEMENTS:
COT:

8/8 BigBall

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Abort (Jeremy Loftis), G-6 (Rick Kuhlman), Jenner (Matt Pfeiffer), Postman (Scott Colby), Swanson (Eli Cockrum), Ben Bannister, vanilla (caleb gilmore), Snake handler
FNGs: None
COUNT: 9
WARMUP: Tempo Squat, Squat and reach, Baby arm circles, Hillbilly, little this/that
THE THANG:

Mosey to BigBall do some slow high knees forward and backward up stairs.

Mosey to parking lot across from YWCA

Circuit around parking lot and run to Eddie’s Health Shop

2 rounds each x15

-flutter kick
-hello Dolly
-J-Lo
-BBS
Run

-T merks
-dips
-decline
-shoulder taps
Run

-lunge
-jump squat
-monkey humpers
-pistol squat
Run

MARY: no time
ANNOUNCEMENTS:
COT: My 2.0 turns 2 today. Showing my appreciation for the BigBall guys for everything they have gotten me through. Power of prayer from before through birth process and the times after. Thanks men.

Rocky Suicides

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: Abort (Jeremy Loftis), Postman (Scott Colby), Wedding Singer, Z-Pack (Brian Brockman), Huffy (Ken Hill), Magic Mic (Jarrett Woodall), third wheel, trip, 3 more that I can’t remember names of
FNGs: None
COUNT: 11

WARMUP:
SSH, Arm Circles, Shoulder Taps, Michael Phelps, Rockettes, Tempo Squats, Hamstring Stretches

THE THANG:
Amphitheater: 10x Box Jumps, Incline Merkins, BBS, Decline Merkins, and Rows
Did the same as above at benches between the amphitheater and bridge minus the rows

Toe Tap Bear Crawl across the Bridge over Cumberland

River Lot: Suicides with a large rock at the start and 4 cones, exercises at each cone for 5, 10, 15, and 20 reps depending on cone and 3 reps with rock each return to starting point
Round 1: 3x Blockees at start and BBS at cones
Round 2: 3x Thrusters at start with Merkins at cones
Round 3: 2x Combo Merkins at start with Squats at cones
Round 4: 3x Bent Over Rows at start and CDD at cones

MARY:
none

ANNOUNCEMENTS:
none

COT:
Also none. Cut the workout a bit short so we could go pick up Third Wheel from the lot by the river who had hurt his back. The word will be that the wellbeing of the guy next to you is more important than anything you have planned for the day.