F3 Knoxville

Tag: Abort (Jeremy Loftis)

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

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

Murder Amrap

AO: bigball
Q: vanilla
PAX: Abort (Jeremy Loftis), Back Draft (Caleb Haney), Drive-thru (Mikel Towe), FixerUpper, G-6 (Rick Kuhlman), Huffy (Ken Hill), Magic Mic (Jarrett Woodall), Postman (Scott Colby), Swanson, vanilla, Amazon (Brad West), Soot
FNGs: None
COUNT: 16
WARMUP:

THE THANG:

AMRAP 6 min (6 sets/36 min)
R1: 8 Squat Jumps
24 Tricep Ext
(Partner Murder Bunny)

R2: 8 Burpees
24 Overhead Press
((Partner Murder Bunny)

R3: 8 BBSU
24 Squats
(Partner Murder Bunny)

R4: 8 Mt. Climbers (4ct)
24 Kettlebell Swings
(Partner Farmer Carries Bucket)

R5: 8 Lion Kings
24 Skull Crushers
(Partner Murder Bunny)

R6: 8 AmHam (4ct)
24 Freddy Mercury (4ct)
((Partner Murder Bunny)

MARY:

ANNOUNCEMENTS:

COT: You are not required to finish the work but neither are you free to desist from it.

1776 workout

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Abort (Jeremy Loftis), Duggar, Magic Mic (Jarrett Woodall), Postman (Scott Colby), Passport (Ryan Matthews)
FNGs: None
COUNT: 6
WARMUP: Normal

THE THANG:

Stay at lawn. Mile run. What the heck is a kilometer???

1776 workout (reps each set are 17 and then 25+25+26)

Burpees-17
Squats-25
American hammer-25
Dips 26
Run 2 laps

Burpees-17
Jump squat-25
WWII sit-up -25
Hand release Merkins-26
Run 2 laps

Burpee-17
Lunges-25
Flutter kick-25
Decline merkins-26
Run 2 laps

MARY: some LBCs and Boat/canoe

ANNOUNCEMENTS:

COT: The Founding Fathers voted for independence from the British government on July 2, 1776. The Declaration of Independence was a written explanation to their fellow colonists as to why the Continental Congress had voted this way. The document was formerly adopted by Congress on July 4, 1776

We must never forget the words penned by Thomas Jefferson that are immortalized in the Declaration of Independence: “We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.”

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