F3 Knoxville

Tag: Magic Mic (Jarrett Woodall)

7/23 Rock pile

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Back Draft (Caleb Haney), Magic Mic (Jarrett Woodall), Passport (Ryan Matthews), G-6 (Rick Kuhlman), Swanson, Postman (Scott Colby)
FNGs: None
COUNT: 7
Rock 30 minute AMRAP
15 reps each

OH press
Merkins
Chest press
Skull crushers
Curls
Front raise
Thruster

Run plus 3 burpees

1776 workout

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Abort (Jeremy Loftis), Duggar, Magic Mic (Jarrett Woodall), Postman (Scott Colby), Passport (Ryan Matthews)
FNGs: None
COUNT: 6
WARMUP: Normal

THE THANG:

Stay at lawn. Mile run. What the heck is a kilometer???

1776 workout (reps each set are 17 and then 25+25+26)

Burpees-17
Squats-25
American hammer-25
Dips 26
Run 2 laps

Burpees-17
Jump squat-25
WWII sit-up -25
Hand release Merkins-26
Run 2 laps

Burpee-17
Lunges-25
Flutter kick-25
Decline merkins-26
Run 2 laps

MARY: some LBCs and Boat/canoe

ANNOUNCEMENTS:

COT: The Founding Fathers voted for independence from the British government on July 2, 1776. The Declaration of Independence was a written explanation to their fellow colonists as to why the Continental Congress had voted this way. The document was formerly adopted by Congress on July 4, 1776

We must never forget the words penned by Thomas Jefferson that are immortalized in the Declaration of Independence: “We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.”

BLIMPS and Circuits

AO: thequacken
Q: Wedding Singer
PAX: Z-Pack, Magic Mic (Jarrett Woodall), Prairie Dog
FNGs: 1 Prairie Dog
COUNT: 5
WARMUP: Hillbillies – Seal Claps – Squat and reach – Step Jacks – Eagles – Inchworm Merkins – Derricks

THE THANG:
B.L.I.M.P.S. followed by circuit of 7 stations with 7 different exercises on one minute Timed segments: 45 seconds of work and 16 second rest

MARY: Flutter kicks

ANNOUNCEMENTS: uncovered on 2nd Saturday of July at the Cove

COT: named FNG Prairie Dog

Old City Hill Reps

AO: bigball
Q: Swanson
PAX: G-6 (Rick Kuhlman), Postman (Scott Colby), Magic Mic (Jarrett Woodall)
FNGs: None
COUNT: 4
WARMUP: arms and legs

THE THANG:
Mosey to old city hill behind crown plaza
10 rounds up the hill
5 cones set at various distances from the top. Complete exercise on the cone that you are at when you cannot run the hill any longer
cones:
25 burpees
25 squat jumps
20 downhill mountain climbers
20 Bonny Blair’s
15 merkins

MARY:
Walk to AO
ANNOUNCEMENTS:

COT:
Set goals, go together

Skatepark Beatdown

AO: thequacken
Q: Z-Pack
PAX: FixerUpper, Wedding Singer, Magic Mic (Jarrett Woodall)
FNGs: None
COUNT: 4
WARMUP:
SSH IC
Overhead Claps IC
Tempo Merkins IC
Squat and Reach IC
Mosey to Skatepark

THE THANG:
AMRAP – 8 station circuit of exercises positioned throughout the skatepark
1 – Blockees – 10 reps
2 – Wall Climb – Climb over tall, sloped wall doing a Merkin after climbing over – 10 total merkins
3 – on the low curving wall – box jumps down the length of the wall, jumping a little further each time
4 – Flutter Kicks – 15 reps on 4 count
5 – Dips using a hand rail – 20 reps
6 – Decline Merkins off a small ledge
7 – CMU Thrusters
8 – Dumbell Curls
Then Bear Crawl the length of the skatepark and start over at 1 – Blockees!

MARY:
nope

ANNOUNCEMENTS:
Dragon Boat Race
“Uncovered” Convergence at The Cove in July or August

COT:
Inky Johnson – Overcoming Adversity, Accepting Circumstances