F3 Knoxville

Tag: G-6 (Rick Kuhlman)

40 9ers

AO: bigball
Q: vanilla
PAX: Abort (Jeremy Loftis), Drive-thru (Mikel Towe), G-6 (Rick Kuhlman), Huffy (Ken Hill), Magic Mic (Jarrett Woodall), Postman (Scott Colby), vanilla
FNGs: None
COUNT: 7
WARMUP: SSH, Michael Phelps, WMH, Hillbillies, Squat Reach, Shoulder Stretch

THE THANG:
Mosey to L&N Coupon Pile
40 Curls
40 Bent Rows
40 Skull Crushers

Mosey to Fountains:
9 min TABATA 40/20
Reverse Lunge Drive R
Reverse Lunge Drive L
Mt Climbers 10 + Burpee
Catalina Wine Mixer
Plank Toe Taps
Freddy Mercury
High Flutters
WW2 Sit Ups
Squat Jumps

Mosey to Big Ball:
40 Chest Press
Run stairs for 9 Merkins
40 Kettle Swings
Run stairs for 9 Diamond Merks
40 AmHam
Run stairs for 9 T Merkins

Back to Fountains
9 min TABATA 40/20
Apollo Ono
Shoulder Taps
Plank Jacks
Crossed Mt Climbers
Burpee Jacks
Plank
100s
Leg Lifts
Pickle Pounders

MARY: none

ANNOUNCEMENTS:

COT: break the cycle

IPC Recovery?

AO: bigball
Q: Swanson
PAX: Drive-thru (Mikel Towe), G-6 (Rick Kuhlman), Huffy (Ken Hill), Magic Mic (Jarrett Woodall), PDA (Joe Mynatt), Postman (Scott Colby)
FNGs: None
COUNT: 7
WARMUP: slow and easy

THE THANG:
Slow warm up

Mosey to Mordor

7/11 perform exercise, run to platform, return to bottom and wait on 6

11 squats – platform 1
11 split squats (right leg) – platform 2
11 split squats (left leg) – platform 3
11 lunges (right leg) – platform 4
11 lunges (left leg) – platform 5
11 tuck jumps – platform 6
11 Bonnie Blair’s (l/r) – to the top and stay

Rinse and repeat from the top
Return to bottom and combine all exercises and one last run to the top and back down.

Mosey back to AO

MARY:
Nope

ANNOUNCEMENTS:
2nd F Thursday, 5:30 @Xul

COT:
We are all flawed people but the Lord uses us anyway

IPC 2024 Week 0

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: G-6 (Rick Kuhlman), Swanson, PDA (Joe Mynatt), Drive-thru (Mikel Towe), Postman (Scott Colby), Huffy (Ken Hill), FixerUpper, vanilla, Unibráu (Nick Robinson), Projectile, Go For 2, 2 others I can’t remember?, Socks and Crocs
FNGs: 1 Socks and Crocs
COUNT: 15
WARMUP:
The usual

THE THANG:
IPC Week 0:

Kalsu- 100 Thrusters with 5 Burpee EMOM
400 m run
Reverse Kalsu – 100 Burpees with 5 Thruster EMOM

MARY:
Stretches

ANNOUNCEMENTS:
2nd F at Xul Thursday at 5:30pm

COT:
Register for the IPC here:
f3greenwood.org/ironpax

Record your scores here:
docs.google.com/forms/d/e/1FAIpQLSdLvI4x8L0jbypKukQVe4VbpW_2MspM94YA7scZvVmDJpBjHg/viewform

AMRAP Everything

AO: bigball
Q: vanilla
PAX: Drive-thru (Mikel Towe), G-6 (Rick Kuhlman), Magic Mic (Jarrett Woodall), Swanson, vanilla, Wedding Singer, Tooth Fairy
FNGs: None
COUNT: 8
WARMUP: SSH, Arm Circles, Shoulder Taps, OH Claps, Squat and Reach, Temp Merks, and WMHs.

THE THANG: Mosey to L&N coupon pile.

Round 1: Arms (10 min AMRAP)
5 Alternating Merkins w coupon (2 ct)
10 Shoulder Taps (2 ct)
15 Skullcrushers
20 Curls
Run to back wall (rinse and repeat)

Round 2: Legs (10 min AMRAP)
5 Mucho Lego
10 Reverse Lunge
15 Lion Kings
20 Squat and Press
Run to back wall (etc)

Round 3: Abs (10 min AMRAP)
5 V-ups
10 Flutters (4 ct)
15 AmHam (2 ct)
20 Freddy Mercury (2 ct)
Run to back wall (etc)

MARY: none required

ANNOUNCEMENTS: new AOs launching, Tooth Fairy travels, 2F next Thursday at XUL

COT: Find the “new thing” only you can do

10/40

AO: bigball
Q: Swanson
PAX: Duggar, G-6 (Rick Kuhlman), Magic Mic (Jarrett Woodall), PDA (Joe Mynatt), Postman (Scott Colby), Swanson, vanilla, Smalls
FNGs: 1 Smalls
COUNT: 8
WARMUP: we did

THE THANG:
Run lap
10 merks
40 squats

Run lap
20 merks
30 squats

Run lap
30 merks
20 squats

Run lap
40 merks
10 squats

Rest

Run lap
10 BBS
40 straight leg lifts

Run lap
20 BBS
30 straight leg lifts

Run lap
30 BBS
20 straight leg lifts

Run lap
40 BBS
10 straight leg lifts

MARY:
2 sprints all out

ANNOUNCEMENTS:
None

COT: currently read. Very good!
Far Beyond Gold: Running from Fear to Faith https://a.co/d/1QpWJZV