F3 Knoxville

Tag: Old English

Week 0 Fat Coe Sandwich modified

AO: rampart
Q: Wingman (Maverick Gregory)
PAX: Lucille (Austin Williams), Feeny (Josh Banken), Skeletor (Tyson Canup), Outnumbered (Daniel Hildebrandt), Candy Crush (Reese Banken), Wingman (Maverick Gregory), Dr. Philgood, Porthole, Old English, 1-FNG Gloria!!!
FNGs: 1 1-FNG Gloria!!!
COUNT: 10
10 SSH, 10 LBAC (➡️+⬅️), 10 Moroccan Night Clubs, 10 Grady Corn, Hold Samson, 10 Tempo Squats, 6 Willie Mays Hayes, 5 Knoxville Cherry Pickers

Modified version of the 2022 Iron Pax Week 0 challenge “Fat Coe Sandwich”

Round 1
20 thrusters
20 Merkins
Bear Crawl out to Light pole Burpee Broad jump back. Every 5th jump do 3 burpees

Round 2
20 Goblet Squats
20 Curls
Crab walk to light, Lunge Back every 5th step do 3 burpees

Round 3
20 Heavy Big Boys
20 Bent Over Rows
Mosey to sign then burner back. Every light pole do 1 burpee.

Mary for time.

Heavy day at Rampart

AO: rampart
Q: Skeletor (Tyson Canup)
PAX: Feeny (Josh Banken), Lucille (Austin Williams), Outnumbered (Daniel Hildebrandt), Piston (Ralton Emory), Skeletor (Tyson Canup), Porthole, Old English
FNGs: 2 Porthole, Old English
COUNT: 7
WARMUP: Rounds of SSH with traditional exercises like tempo merkins, Knox cherry pickers, and tempo squats in between.
THE THANG: Heavy day, 7 stations, each man at a station with a sandbag. Rotate through each station for two rounds

Round 1/round 2
35# kettlebell KB swings/snatch
40# bag front rack squats/sandbag burpees
40# bag curls/curls
60# bag bent rows/cleans
20# bag tricep extension/OHP single arm
80# bag dead lifts/dead lifts
53# kettlebell farmer carry/shoulder carry

Carry man was the timer, rotate when he returns to start position

MARY: punishing core exercises from Skeletor
ANNOUNCEMENTS: F3 in the Nude, was a blast. Be sure to be there next year.

-Giant thanks to our 2ndF Q for pulling the men together for an outing yesterday. It looked like y’all had a great time.

-SHOVELFLAG HANDOFF!!!
Thursday, Aug 3 5:30AM at the Project  let’s be there to support our brothers.

-Steam comes to Rampart to Q for us on August 7th. Let’s show up here to support him.

Looking forward to a Wingman Q on Wednesday and a Feeny Q on Saturday.

COT: