F3 Knoxville

Tag: Drive-thru (Mikel Towe)

IPC Throwback

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: G-6 (Rick Kuhlman), Wedding Singer, Hand Full (Dan Davison), Soot, Drive-thru (Mikel Towe), Passport (Ryan Matthews), Postman (Scott Colby), Frostbite
FNGs: None
COUNT: 9
WARMUP:
The usual

THE THANG:
IPC 2023 Week 0

MARY:
None

ANNOUNCEMENTS:
Register for IPC here: docs.google.com/forms/d/e/1FAIpQLSfAH6sdMjfCwrhnlWwf91nRYlQCwFQK9moTn1TKHxhPEvDimQ/viewform

COT:
We’ve talked a lot about doing hard or uncomfortable things lately. We should do this both in and out of a workout. Barna has several studies that show that 98% of Millennial Christians believe they are called to bear witness about Jesus, 96% believe trusting Jesus is the most important thing anyone can, but then 47% believe it is morally wrong to share your beliefs with someone who disagrees. I think a huge reason that nearly half of Millennial Christians say it’s wrong to evangelize isn’t because they actually believe it is wrong, but because they believe it is difficult. Let’s be willing to do the difficult thing of bearing witness about the One we believe to be true and worthwhile.

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.

Mt Mean Mic

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: Postman (Scott Colby), Soot, Drive-thru (Mikel Towe)
FNGs: None
COUNT: 4
WARMUP:
The usual

THE THANG:
Mt Mean Mic

Escalator workout: set of exercises, run stairs, add a new set each round

5 Burpees
10 lunges
15 Merkins
20 Toe Taps
25 LBC
30 Am Ham
35 Shoulder Taps
40 Cobras
45 Flutter Kick
50 SSH

MARY:
Sprint back to fountains

ANNOUNCEMENTS:
Convergence 7/13

COT:
Leading is a big part of F3, so if you haven’t led in a while sign up for a Q!

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

105 Burpee Challenge

AO: bigball
Q: Postman (Scott Colby)
PAX: Drive-thru (Mikel Towe), G-6 (Rick Kuhlman)
FNGs: None
COUNT: 9
WARMUP:

THE THANG:

50 burpee Buy In
Caps at 5 minutes

Sprint Hill, 10 burpees at the top
Mosey down. 20 big boys at the bottom

Keep doing this for 10 rounds total subtracting 1 burpee and 2 big boys each round.

MARY:

ANNOUNCEMENTS:

COT: If you don’t want to do 105 burpees, pick up a Q