F3 Knoxville

Tag: Drop Zone

IPC Week 1 – Participation Award

AO: brickyard
Q: Herbie (Kortney Jarman)
PAX: Spellcheck, Gmail, Natty, Lizzy, Drop Zone, Biohazard (Jay Shepherd), Switchgrass (Stacy Clark), Slabs, A-Rod (Nate Peterson), Gordie (Steve Wheaton), Simmons (Justin Creasey), fast-n-easy (Nate Votta)
FNGs: None
COUNT: 13
WARMUP:
/
– LBCs Forward and Reverse 10x
– Cherry Pickers 10x
– SSH 15x
/

THE THANG:

In each of 3 rounds, PAX must alternate between executing 10 reps of each of the round’s two exercises until 80 total reps are completed (40 reps of each exercise).
Throughout the WOD, every 5 minutes PAX must complete a 20-yard (10 out / 10 back) MOT associated with the round they are executing before continuing to execute reps
If time remains after completing all three rounds, loop back to the beginning & repeat from round 1 to continue adding reps to score until time expires.
Score = Total Reps Completed

Round 1

Exercises: Flying Squirrels / WW3 Sit‐ups
MOT during this round: Coupon Lunge Walk

Round 2

Exercises: Block‐Over Burpees / No-Cheat Merkins
MOT during this round: Murder Bunny

Round 3

Exercises: Thrusters / Jillian Michaels
MOT during this round: Rifle Carry

MARY:

Lie on ground and catch breath.

ANNOUNCEMENTS:

Marine Mud Run – Sept. 16

COT:
So live as if you were living already for the second time and as if you had acted the first time as wrongly as you are about to act now!

Viktor E. Frankl, Man’s Search for Meaning
https://www.amazon.com/Mans-Search-Meaning-Viktor-Frankl/dp/1416524282

“The Win” IronPax week 0

AO: brickyard
Q: Gordie (Steve Wheaton) , Herbie (Kortney Jarman)
PAX: fast-n-easy (Nate Votta), Gmail, Spladle, Herbie (Kortney Jarman), Slabs, Drop Zone, Swamp Thing (Jared Selph), Appleseed (Jon Smith), Simmons (Justin Creasey), Spellcheck, Geppetto (Christopher Bennett)
FNGs: None
COUNT: 12
“The Thang”
Timer starts now:
Warm-up (performed in cadence)
13 reps of each exercise (all 4 count)
SSH
Imperial Walkers
Shoulder Taps
Mountain Climbers
Plank Jacks
800-meter run

85 reps of each of the following exercise. Perform 8 burpees after completing 85 reps of each exercise, including the KB Swings.

Hand Release Merkins
Big Boy Sit-ups
Goblet Squats
Dips
Overhead Press
4 count flutter kicks
KB Swings
800-meter run

Back to School Beatdown

AO: brickyard
Q: Appleseed (Jon Smith)
PAX: fast-n-easy (Nate Votta), A-Rod (Nate Peterson), Appleseed (Jon Smith), Drop Zone, Gmail, Gordie (Steve Wheaton), Herbie (Kortney Jarman), Lizzy, Spladle
FNGs: None
COUNT: 9
WARMUP:
20 x 3 count side straddle hops
Cherry pickers
Little bit of this
Tempo squats
Tempo Merkins

THE THANG:
Mosey to Football Field

Every 10 yards. Run back after each set

1×1…1×2. Burpee x squat
2×1…2×2. Lunges x SSH
3×1…3×2. Merkin x imperial squat Walker
4×1…4×2. Flutter kick 2 count x Carolina dry dock
5×1…5×2. BBS x shoulder taps 2 count

Back to planters. 11s. Step ups and dip

MARY:
Captain Thors, 500000 hello dollys

ANNOUNCEMENTS: none

COT:
Men are struggling. Checked out in a society that more and more devalues them. F3 is a great way to wake men up. Invite the men in your life!

The Impossible Mile

AO: brickyard
Q: Gmail , Spladle
PAX: Drop Zone, Switchgrass (Stacy Clark), Spellcheck, Appleseed (Jon Smith), Natty, Simmons (Justin Creasey), Herbie (Kortney Jarman)
FNGs: None
COUNT: 9
WARMUP:
SSH, Cherry Pickers, Tempo Squats, Merkins
THE THANG:
The Impossible Mile
400 M Run
100 Merkins
400 M Run
100 Squats
400 M Run
100 BURPEES
400 M Run
– finishers continued to run until time to Mosey back
MARY:
Flutter Kicks
LBCs
Freddie Mer.
Aust. Snow Angels
J-Los
ANNOUNCEMENTS:
ShuttleCox leading at Shamrock tomorrow before leaving for training
Ghost Flag talk
COT:
(see pic in comments)

Brickyard

THE SCENE: HUMID

Warm-up 
SSH Temp Squats
Cherry Pickers Claps: OH, Front
Tempo Merkins Side Lunges
The Thang

Partner up
Catch Me If You Can
Partner 1 performs 5 Bobby Hurley , and then sprints to catch the Partner 2, who has been running backwards. Teams complete 3 laps around track

12 – Manmakers

AMRAP while partner runs, then switch, then next exercise.
BBS
OH claps
Mountain Climbers
Burpees
SSH

11s
irkins and dips
10 ManMakers

Mary

Flutter Kicks Hello Dollies
LBCs Superman
Stretching

CIRCLE OF TRUST/BOM:
“Life rewards action, not intelligence.
Many brilliant people talk themselves out of getting started, and being smart doesn’t help very much without the courage to act.
You can’t win if you’re not in the game.” – James Clear
ANNOUNCEMENTS:
July 15 – help Andrea Phelps move
July 22nd, 7:30AM – 2.0 workout at The Project
July 29th, 7:00AM – F3 in the nude

Aug 11-13 Dad’s Camp