F3 Knoxville

Tag: Magic Mic (Jarrett Woodall)

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

8/19 Hill Workour

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Magic Mic (Jarrett Woodall), Huffy (Ken Hill), Postman (Scott Colby), G-6 (Rick Kuhlman), vanilla, Gopher Two
FNGs: None
COUNT: 7
WARMUP: relaxed warmup stretches

THE THANG: mosey to Ampitheatre for Row

Mosey to Church Street hill

AMRAP 10 Reps each
American hammer
Flutter kick
Merkins
Hello Dolly
Big boys
Jump squats
Crunchy frog
Leg lifts
T-merkins
Run to top of hill – 10 backward lunges
REPEAT

Hard Core Welsh Dragons

AO: thequacken
Q: vanilla
PAX: Magic Mic (Jarrett Woodall), FixerUpper, Prairie Dog (Trey Barrett), Swanson, Z-Pack, Hand Full (Dan Davison), Missed Hand Full’s 2.0 name! Sorry!
FNGs: None
COUNT: 8
WARMUP: SSH, Squat/Reach, Imperial Walkers, Rockettes, Michael Phelps, This n That

THE THANG:

Stay in the plank position the entire time. Bear crawl forward 4 steps, then do 1 merkin, 1 plank jack, and tap the back of each shoulder once. Repeat, adding 1 rep to each exercise each time—bear crawl forward 4 steps, then do 2 merkins, 2 plank jacks, and 2 shoulder taps. Continue until you reach 10 reps of each exercise, have covered 30-50 feet, or until your arms give out—whichever comes first.

Mosey to Duck Pond

AMRAP 20 min:
10 Freddy Mercurys
10 AmHams
10 LBC
10 JLo
10 Crunchy Frogs
1 lap

Circle of Plank:
1-5 Plank/Pickle Pounders

MARY:

ANNOUNCEMENTS: prayers for Lizzy recovery and my friend Katie

COT: 7 tips to do hard things.
Delay gratification
Don’t procrastinate
Say no
Sleep
Lean into fear and do it anyway
Be consistent
Seek feedback

[f3knoxvillemain] Gresham Hill Bear Crawl

AO: f3knoxvillemain
Q: Z-Pack
PAX: FixerUpper, Wedding Singer, Hobie, Prairie Dog (Trey Barrett), Magic Mic (Jarrett Woodall), Z-Pack, Hand Full (Dan Davison), The Six, Frostbite
FNGs: None
COUNT: 9
WARMUP:

hill billies ic
windmills ic
squat and Reach ic
Overhead Claps IC
baby Arm circles ic
Michael Phelps oyo
tempo Merkins IC

THE THANG:
Bear Crawl Gresham Hill
Bear Crawl from AO up to upper Church Parking Lot
Do 11s – Merkins and LBCs 4ct
Continue to Bear Crawl – Slowsey Across the Road
Do 11s at top of Stairs – Carolina Dry Docks & Flutter Kicks 4ct
Bear Crawl to the top of Path
Do 11s Lunges, double leg & hello dollies 4ct

MARY:
no

ANNOUNCEMENTS:
marine mud run – August 31- F3 will have a tent
do lunch with your AO brothers!
Quacken lunch on 8/16 at 11:30 am at Buddy’s BBQ on North Broadway

COT:
Same as Monday! Check out the backblast from Monday’s workout.

Murder Amrap

AO: bigball
Q: vanilla
PAX: Abort (Jeremy Loftis), Back Draft (Caleb Haney), Drive-thru (Mikel Towe), FixerUpper, G-6 (Rick Kuhlman), Huffy (Ken Hill), Magic Mic (Jarrett Woodall), Postman (Scott Colby), Swanson, vanilla, Amazon (Brad West), Soot
FNGs: None
COUNT: 16
WARMUP:

THE THANG:

AMRAP 6 min (6 sets/36 min)
R1: 8 Squat Jumps
24 Tricep Ext
(Partner Murder Bunny)

R2: 8 Burpees
24 Overhead Press
((Partner Murder Bunny)

R3: 8 BBSU
24 Squats
(Partner Murder Bunny)

R4: 8 Mt. Climbers (4ct)
24 Kettlebell Swings
(Partner Farmer Carries Bucket)

R5: 8 Lion Kings
24 Skull Crushers
(Partner Murder Bunny)

R6: 8 AmHam (4ct)
24 Freddy Mercury (4ct)
((Partner Murder Bunny)

MARY:

ANNOUNCEMENTS:

COT: You are not required to finish the work but neither are you free to desist from it.