F3 Knoxville

Tag: Magic Mic (Jarrett Woodall)

Intervals and 100’s

AO: bigball
Q: Swanson
PAX: Back Draft (Caleb Haney), Drive-thru (Mikel Towe), G-6 (Rick Kuhlman), Huffy (Ken Hill), Magic Mic (Jarrett Woodall), Passport (Ryan Matthews), Postman (Scott Colby)
FNGs: None
COUNT: 8
WARMUP:
A few stretches, imperial walkers, step ups, squat and reaches, etc.

THE THANG:
Mosey to Performance lawn

Intervals
10 rounds
1 minute run
30 seconds rest

Mosey to amphitheater
Partner up, 100 ea between partners
– Jump squats
– lunge
– DTBBS
– LCRC

MARY:
Working on having a plan and not just reacting to the day as it goes. “lollygagging” and ”flying by the seat of your pants” is exhausting!

ANNOUNCEMENTS:
COT:

10/26 Hills

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Ian Dovan, G-6 (Rick Kuhlman), Frizzles, FixerUpper, Magic Mic (Jarrett Woodall), Passport (Ryan Matthews), Dimples, Grease Trap, Speed Dating, Pre-K, Dancing Queen
FNGs: 2 Pre-K, Dancing Queen
COUNT: 13
WARMUP:
THE THANG:
Mosey to hill beside Church Street

8 rounds 10 reps dropping last exercise

Merkins
Big boys
Mtn climbers
Shoulder taps
Jump squats
Burpees
Flutter kicks
Mucho leggos

Mosey back to AO

MARY:
Hello Dolly
Rainbows via @passport
Boat Canoe via @fixer upper
ANNOUNCEMENTS: Brolympics Nov 4

COT: Matthew 5:13-16

Accelerate July

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: G-6 (Rick Kuhlman), Magic Mic (Jarrett Woodall), Huffy (Ken Hill), Drive-thru (Mikel Towe), Mayhem downrange from Chattanooga
FNGs: None
COUNT: 5
WARMUP:
THE THANG: July Accelerate Workout
30 minute timer
25 reps, run 25 yards

Here are the exercises:

– 150 curls
– 125 heavy squats
– 100 OHP
– 75 CMU swings
– 50 Thrusters
– 25 Blockees
When you finish the Blockees, start back at the top with curls.

MARY: boat/canoe
ANNOUNCEMENTS: F3 in the nude. Paxminer
COT:

Rocky Suicides

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: Abort (Jeremy Loftis), Postman (Scott Colby), Wedding Singer, Z-Pack (Brian Brockman), Huffy (Ken Hill), Magic Mic (Jarrett Woodall), third wheel, trip, 3 more that I can’t remember names of
FNGs: None
COUNT: 11

WARMUP:
SSH, Arm Circles, Shoulder Taps, Michael Phelps, Rockettes, Tempo Squats, Hamstring Stretches

THE THANG:
Amphitheater: 10x Box Jumps, Incline Merkins, BBS, Decline Merkins, and Rows
Did the same as above at benches between the amphitheater and bridge minus the rows

Toe Tap Bear Crawl across the Bridge over Cumberland

River Lot: Suicides with a large rock at the start and 4 cones, exercises at each cone for 5, 10, 15, and 20 reps depending on cone and 3 reps with rock each return to starting point
Round 1: 3x Blockees at start and BBS at cones
Round 2: 3x Thrusters at start with Merkins at cones
Round 3: 2x Combo Merkins at start with Squats at cones
Round 4: 3x Bent Over Rows at start and CDD at cones

MARY:
none

ANNOUNCEMENTS:
none

COT:
Also none. Cut the workout a bit short so we could go pick up Third Wheel from the lot by the river who had hurt his back. The word will be that the wellbeing of the guy next to you is more important than anything you have planned for the day.