F3 Knoxville

Tag: Magic Mic (Jarrett Woodall)

7/11 Big Gulps

AO: bigball
Q: vanilla
PAX: G-6 (Rick Kuhlman), Huffy (Ken Hill), Magic Mic (Jarrett Woodall), Passport (Ryan Matthews), Postman (Scott Colby), vanilla, Go Fer 2, Cade (Streaker Preacher)
FNGs: 1 Cade (Streaker Preacher)
COUNT: 8
WARMUP:

THE THANG: Amphitheater
7s – Derkins/Rows

Big Gulps:
16 Squat Jumps
Walking Lunge
16 Superman
Bear Crawl
16 Ranger Merkins
Walking Lunge
16 Crunchy Frogs
Bear Crawl
16 Big Boys
Walking Lunge
16 Penguins
Bear Crawl
16 American Hammer 4ct
Walking Lunge
16 Vups
Bear Crawl
(Total of 64reps each side = 2 Big Gulps)

11s – Dips/Incline Merkins

Mosey to Bridge for Side Lunges
Mosey to Ball for 1min of pull ups

Back to AO on time

MARY:

ANNOUNCEMENTS: Magic Mic’s dad’s health, Fellows selection, Huffy’s wife knee surgery on Friday

COT: where is your wound and how are you healing/coping?

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

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.

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.

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