F3 Knoxville

Tag: Drive-thru (Mikel Towe)

12/23 Run and PT

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AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: G-6 (Rick Kuhlman), Magic Mic (Jarrett Woodall), vanilla, Huffy (Ken Hill), Drive-thru (Mikel Towe)
FNGs: None
COUNT: 5
Warmup

Tha Thang:

Run 2.75 miles. Every half mile:

20 merkins
15 squats
10 Big Boys
5 burpees

Happy Abvent and Merkin Christmas

AO: bigball
Q: vanilla
PAX: Postman (Scott Colby), Drive-thru (Mikel Towe), vanilla, G-6 (Rick Kuhlman), Super Size
FNGs: None
COUNT: 5
WARMUP: this n that

THE THANG: TABATA ABS (5 min)
Flutterkicks
LBCs
AmHam
V Ups
Plank

Lap – Halfway 25 Merkins

TABATA ABS (5 min)
J-Lo
BBS
Freddy Mercury
Penguins
Plank

Lap – Halfway 25 T Merkins

TABATA ABS (5 min)
Hello Dolly
LMRM
Box Cutters
Pickle Pounders
Plank

Lap – Halfway 25 Inchworm Merkins

TABATA ABS (5 min)
J-Lo
BBS
Freddy Mercury
Penguins
Plank

Lap – Halfway 25 Diamond Merkins

MARY: 25 Dips

ANNOUNCEMENTS: Fellows traveling, Super Size’s family mourning death of his great uncle.

COT: Find Hope

11/30 Hero WOD: 1LT Derek Hines

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: vanilla, Abort (Jeremy Loftis), Magic Mic (Jarrett Woodall), Drive-thru (Mikel Towe)
FNGs: None
COUNT: 4
WARMUP:

THE THANG: Mosey to Performance lawn

Buy-In:
50 Push-Ups
50 Sit-Ups
50 Air Squats

EMOM
Shuttle run down and back. At the end of the run alternate between plank/flutter kick. 25 minutes total.

Cash-Out:
50 Air Squats
50 Sit-Ups
50 Push-Ups

MARY:

ANNOUNCEMENTS:

COT:1LT Derek Hines, who was killed in action on September 1, 2005 in Baylough, Afghanistan, when elements of Battle Company, 1st Platoon and Headquarters Platoon came under attack from enemy small arms fire while searching for the leader of a Taliban IED cell. 1LT Hines continued to return fire against the attacking enemy forces despite his fatal wounds.

Born on July 9, 1980, 1LT Hines is remembered by his Paratroopers as an exceptional leader with a work ethic and competitiveness that went unmatched. His competitive nature translated into a truly relentless motivation to take the fight to the enemy that would consistently distinguish him under fire throughout Battle Company’s deployment.
The workout was designed by Robert Kinney, former battalion commander and a trained coach.

Turkey Trot

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: G-6 (Rick Kuhlman), Postman (Scott Colby), Drive-thru (Mikel Towe), Proposal
FNGs: None
COUNT: 5
WARMUP:
The usual

THE THANG:
Turkey Trot

T Merkins
Upperdeckers
Reverse Crunches
Knee Taps
Elevated Squats
Yul Brynner

Trot – Suicides

MARY:
Ab circle

ANNOUNCEMENTS:

COT:
Give thanks in all circumstances

100 Rep Challenge

AO: bigball
Q: Postman (Scott Colby)
PAX: Wedding Singer, Funyuns (Jim Bell), Drive-thru (Mikel Towe), Abort (Jeremy Loftis), Magic Mic (Jarrett Woodall), vanilla
FNGs: None
COUNT: 7
WARMUP: the usual

THE THANG:
Mosey to church parking lot
100 merkins
100 overhead press
100 Rows
Partition reps as needed
Hill sprint

110 bicep curls
100 chest press
Did some on a 4 count tempo
One Hill Sprint after half, one Hill Sprint at the end

MARY: extended stargazer

ANNOUNCEMENTS:
2nd F tonight at Kerns Food Hall, 5:30 pm
Convergence at Asylum on Nov 16
COT:
Tony Bennett’s 5 pillars
Humility
Passion
Unity
Servanthood
Thankfulness

Use your values to help you make tough decisions in life.