F3 Knoxville

Tag: Colonel

Arc of the Covenant

AO: brickyard
Q: Natty
PAX: Switchgrass (Stacy Clark), Herbie, Colonel, Gmail, Bail Bonds, Spellcheck, Gordie, Jim Norris, Biohazard (Jay Shepherd), Natty
FNGs: None
COUNT: 10
WARMUP:Willy mays hays, Thai fighters, michael Phelps, tempo sumo squats, tempo mkns, imperial squat walkers, cherry pickers, toy soldiers

THE THANG:2.5 rounds: around football field, side shuffle to right 100 yds, Bernie end zone, side shuffle left 100 yds, bear crawl e zone, do 25 Big Boys, run lap around track, hit the stairs and do 10 monkey jumpers at the top of each stair set, mosey to 100 yd dash start and do 25 mkns, do 100 yd dash and repeato. Final end zone changes each time: 2nd is lunges, 3rd is broad jumps. Return to AO

MARY: plank jack mkns, flutters

ANNOUNCEMENTS:

COT:Behold, I’m standing at the door knocking, if your heart is open to hear my voice, and you open the door within, I will come into you and feast with you, and you will feast with me. Revelation 3:20

Rucker turns to runner

AO: asylum-pm
Q: Lizzy
PAX: Pele (Jon Lindberg), Pusher, Colonel, Mr Jinxy, Abacus, Doubtfire (Nick Bond), Rooney (Carl Whipple), Lilydipper, Tenderfoot, Glamper
FNGs: None
COUNT: 11
WARMUP:
No ssh

THE THANG:
Did lots of dumb things with hill sprints

MARY:

ANNOUNCEMENTS:

COT:

The Gorilla meets Top Gun

THE SCENE: Rainy! high 40s
F3 WELCOME & DISCLAIMER

done as suggested 


WARM-O-RAMA:

   •    Side straddle hops (IC) 4ct
    •    Imperial squakers  (IC) 4ct
    •    Tennessee rocking chair
    •    Cherry pickers
    •    Stretch on your own 30 seconds

THA-THANG:

Because of rain we modified.
Mosey to senior center: Modified gorilla complex, With a cinder block perform the following OYO without stop: 8 Curls For Girls, 8 Overhead Presses, 8 Tricep Extensions, 8 rows then drop coupon for 8 Merkins. Follow this up by a quick mosey to pool center wall. Rinse and Repeat 8 Times.
Mosey with block to dip bar, get some reps in. head to covered stage for modified top gun:
Perform 10 reps each of 5 standing coupon exercises squats, lunges, deadlifts, kettle ball for 10 minutes. The 5 coupon exercises are repeated for the entire 10 minutes. The Danger Zone happens every minute on the minute when PAX drops coupon and perform 3 Burpees, then pick up where they left off on the coupon exercises.
Returned coupons to recruiting center and mosey back AO.

MARY:
no time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

The April Fool

THE SCENE: Awesome for HEAVY PT
F3 WELCOME & DISCLAIMER: Yep, yep, and yep.
WARM-O-RAMA:
(1) SSH – 10 x 4 IC
(2) Tempo Squats – x10 IC
(3) Baby Arm Circles – 10 x 4 each side IC
(4) Imperial Walker – 10 x 4 IC
(5) Tempo Merkin – 10 x 4 IC
(6) Mountain Climbers – x10 IC
(7) Cherry Pickers – x5 IC

Mosey to Pool Wall – 5 wall-ups

Mosey to Recruiting Center – 5 burpees before crossing road

The Thang – Brickwork (1 CMU/PAX)

1. GOOD MORNING
10 GOOD MORNINGS
10 SINGLE-LEG SQUAT (BOTH SIDES)
10 GOOD MORNINGS
10 PLIO-MERKS (EACH SIDE)
10 GOOD MORNINGS
10 SINGLE-ARM ROWS (EACH SIDE)
10 GOOD MORNINGS

2. CMU 4 Corners (Move through corners clockwise)
Corner 1: 25 CURLS (5 blockees — CMU LUNGE to next corner)
Corner 2: 25 SQUATS (5 blockees — MURDER BUNNY to next corner)
Corner 3: 25 OHP+TRI EXT (5 blockees — CMU BEAR CRAWL to next corner)
Corner 4: 25 CMU SWINGS (5 blockees — RIFLE CARRY to next corner)

(10 count)

3. 4 STATIONS:
1. 20 Pull-ups (TIME KEEPER)
2. TIRE FLIP
3. CMU THRUSTERS
4. CMU LUNGES
ROTATE UNTIL ALL PAX HAVE BEEN TO EVERY STATION.

MARY:

COUNT-OFF & NAME-O-RAMA
6STRONG

CIRCLE OF TRUST/BOM:

MOLESKIN:

Prayed for Biohack’s surgery and family

ANNOUNCEMENTS:
Borg’s VQ, Colonel’s last day, Coffeeteria @Chick-Fil-A next Thursday

This Ain’t A Picnic

THE SCENE: Clear and 45 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Slow jog with cadence change up and high knees

Circle up:  SSH, Front Arm Circles, MorrocanNightClub

Dynamic stretches: 

  1. Twist flexors
  2. Scoop da rice

Indian Run to CMUs:

  1. Side shuffle til line passes
  2. Burpees til line passes
  3. Calf jumps til line passes

No recovery,  Grab 1 CMU – curl CMU up to chest and lower gradually to full extension, as PAXes jog back to the picnic tables

THA-THANG:  Circuit training using 4 Picnic tables, no recovery pauses.

Run timer – (target =approximately 1 minute run)  Modify = carry block

  1. Burnees out, recover jog back 
  2. Butt kicks out, recover jog back 
  3. High Skips out, recover jog back

“Merder-kin” table – Modify = Use different levels of table

  1. Merkins or Derkins
  2. Dips (Mods = lift one leg, use one arm)
  3. Plank with Oblique crunches

 Legs Table – Modify = Use different levels of table, carry block

  1. Box jumps
  2. Bulgarian split squats
  3. Squat/thrust with jump

Table of Abs-olution

  1. Jack Knives
  2. Windshield wiper
  3. V-up

Noodlegs Table – Modify = carry block

  1. Side step /knee up /thrust
  2. Forward step /knee up/ thrust
  3. Repeat Side step

COOL-O-RAMA:

Jog CMUs back to stack, Jog to CoT.

MARY:

PAXes crushed the Table of Abs-olution, so no Mary today.  Sweet!

CIRCLE OF TRUST/BOM:
Word – Jesus is Lord.  John 6:29  “This is the work of God – that you believe in the One He has sent.”

MOLESKIN:
Thanks for your amazing encouragement and participation on this my VQ.