F3 Knoxville

Tag: Abort (Jeremy Loftis)

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.