F3 Knoxville

Tag: Magic Mic (Jarrett Woodall)

McIlroy 11s

AO: bigball
Q: vanilla
PAX: Postman (Scott Colby), vanilla, G-6 (Rick Kuhlman), Magic Mic (Jarrett Woodall), Wedding Singer, Cannon Ball (Sam Crockett)
FNGs: None
COUNT: 6
11 Pull-up Buy-in

11s at Big Ball:
Decline Merkins 10
Big Boys 1
(Etc.)

Mosey to Performance Lawn:
1 lap Around the Track:
11 HR Merkins
11 Mt Climbers (4ct)
Walking Lunges
11 Shoulder Taps (4ct)
11 Flutter Kicks (4ct)
11 Jump Squats
Bear Crawl
11 Burpees
Broad Jump
[repeat loop for time]

AO: 11 Dips, Step ups, Pickle Pounders

Mary Abs- Side plank, American Hammer, LBCs

Deck of Cards 4/7

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Postman (Scott Colby), G-6 (Rick Kuhlman), vanilla, Cannon Ball (Sam Crockett), Magic Mic (Jarrett Woodall)
FNGs: None
COUNT: 7
WARMUP:

THE THANG:
Deck of Cards at the ampitheatre

:heart:- Run around ampitheatre
:clubs:- American Hammer
:diamonds:- Decline Merkins
:spades:- Jump Squats

Got through more than 3/4 of the cards in the deck

MARY:

ANNOUNCEMENTS:

COT:

3/29 Heavy Day

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

THE THANG:
Amphitheater
EMOM stations- 3 rounds

Sandbag clean
Lunges
Kettle bell single arm row
Incline big boys
Ruck overhead press
Stair run
Rows
Kettle bell upright rows
Merkins on ramp
Ruck Squats

COT:

January You vs. You

AO: bigball
Q: vanilla
PAX: Drive-thru (Mikel Towe), G-6 (Rick Kuhlman), Magic Mic (Jarrett Woodall), vanilla, Wedding Singer, Postman (Scott Colby)
FNGs: None
COUNT: 6
WARMUP:

THE THANG: You vs You (Jan)
150 Curls
125 Squats
100 OHP
75 Kettleswings
50 Thrusters
25 Blockees

25 reps -> 25 yard run + 2 burpees -> back to start
525 reps total
30 min for time

MARY: Flutter kicks / LBC

ANNOUNCEMENTS:

COT: 1 Corinthians 13

New Year, New us

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

THE THANG: Mosey to East TN History Center
Stairs
Sets of 20 then 25. Repeat.
– T Merks
– Hammers
– Calf raises
– Carolina Dry Docks
– Mtn climbers
– Iron mikes
– Decline
– Lap around the block

Mosey back to Big Ball for minute wall sit, minute plank, 30 second hollow hold, another minute wall sit.