F3 Knoxville

Tag: Huffy (Ken Hill)

Rainy Day Deck 12/9

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

THE THANG: Deck of cards in amphitheater

Diamonds- merkins
Hearts- rows
Spades- jump squats
Clubs- flutters
Joker-10 burpees

MARY: abs

FBI PFT

AO: bigball
Q: vanilla
PAX: G-6 (Rick Kuhlman), Huffy (Ken Hill), Magic Mic (Jarrett Woodall), Passport (Ryan Matthews), Postman (Scott Colby), Swanson, Gi Jane (Marcus Hester), Cooper (Lay Up)
FNGs: 1 Cooper (Lay Up)
COUNT: 9
WARMUP: ssh, arm circles, Willie Mayes, squat and reach, shoulder taps, imperial walkers, Michael Phelps

THE THANG: FBI PFT
Big Boy Sit-ups – max reps in 1 min
300 m sprint – for time
Merkins to failure
1.5 mile run – for time

MARY: star gazers

ANNOUNCEMENTS: 2nd F this TR at Kerns, G6 and Fellows to DC, Asylum convergence Nov 17

COT: don’t fear, be kind, the Kingdom of God is in your midst

Mt Mean Mic

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: Gi Jane (Marcus Hester), Postman (Scott Colby), Passport (Ryan Matthews), Huffy (Ken Hill), vanilla, G-6 (Rick Kuhlman)
FNGs: None
COUNT: 7
WARMUP:
The usual

THE THANG:
Mt Mean Mic
5 L/C/R/C
10 HR Merkins
15 BBS
20 Dips
25 American Hammers
30 CDD
35 Flutters
40 Cobras
45 LBC
50 Merkins

MARY:
None

ANNOUNCEMENTS:
2nd F Thursday
Convergence Nov 16

COT:
How do you identify yourself? What would it look like to identify how John does, as “the disciple whom Jesus loved”?

Hangman at the Big Ball

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: G-6 (Rick Kuhlman), Postman (Scott Colby), Huffy (Ken Hill), Drive-thru (Mikel Towe), Passport (Ryan Matthews), Go For 2
FNGs: None
COUNT: 7
WARMUP:
The usual

THE THANG:
Hangman
10 reps of HR Merkins, BBS, Shoulder Taps, LBC, Merkins, Am Hams, CDD, Flutters, Toe Taps, Freddy’s, then stairs

Puzzle was “My yoke is easy and my burden is light”

MARY:
None

ANNOUNCEMENTS:
2nd F Thursday and Postman’s hike Oct 26th

COT:
Matthew 11:28-30
John Mark Comer says that a Rabbi referred to his teaching and way of life as his “yoke”. Do you find rest for you soul in the easy and light teaching and lifestyle of Jesus, or something else

IPC Week 3

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: G-6 (Rick Kuhlman), Postman (Scott Colby), FixerUpper, Huffy (Ken Hill), Soot, GI Jane
FNGs: None
COUNT: 7
WARMUP:
The usual

THE THANG:
Brenton Sandwich

Bottom Slice of Bread
Brenton WOD – (3 rounds)
30-yard bear crawl to the cone
30-yard standing broad jump back
Perform 3 burpees after every 3 broad jumps

The Meat – 3 Rounds – Descending Rep Structure – 21/15/9
Exercises
Burpee Block Jump Over
Thrusters
Bonnie Blairs
Hand Release Merkins
Big Boi Sit-ups
400m run
Format 21-15-9 Style
Do 21 reps of each exercise and 400m run, then 15 reps of each exercise and 400m run, then 9 reps of each exercise and 400m run.

Top Slice of Bread
Brenton WOD – 3 rounds
30-yard bear crawl to the cone
30-yard standing broad jump back
Perform 3 burpees after every 3 broad jumps

MARY:
Yeah nah

ANNOUNCEMENTS:
2nd F first week of Oct

COT:
Leading well begins with leading from a place of spiritual health, not strategic wealth. Drink deeply from the well so others can too (John 4 and Jeremiah 2:13)