F3 Knoxville

Tag: Porthole

Are we sure Lucille Q’d this?

AO: rampart
Q: Lucille (Austin Williams)
PAX: Runaway Bride (Seth Strahan), Piston (Ralton Emory), GoDaddy (Zack Williamson), Skeletor (Tyson Canup), Lucille (Austin Williams), Feeny (Josh Banken), No Treble (Drake Vilendrer), Eric Cruz (Spielberg), Porthole, Mo’racca
FNGs: None
COUNT: 10
WARMUP: Mountain Climbers followed by a good stretch session.
THE THANG: Split into groups and start at a station. Agility ladder, Illinois Drill, 10-5 drill, 40 yard dash. Rotate on predetermine time. Every three rounds meet up for group movements. Bear crawls, gorilla crawls, duck walks, crab walks. Finish with a bag carry run through and a slick run of all four stations no stop.
MARY: no time
ANNOUNCEMENTS: new flag plantings soon. 2nd f meet up, pizza ruck. F3 ROCO slack channel coming soon.
COT: Will you be made whole?

Are we sure Lucille Q’d this?

AO: rampart
Q: Lucille (Austin Williams)
PAX: Runaway Bride (Seth Strahan), Piston (Ralton Emory), GoDaddy (Zack Williamson), Skeletor (Tyson Canup), Lucille (Austin Williams), Feeny (Josh Banken), No Treble (Drake Vilendrer), Eric Cruz (Spielberg), Porthole, Mo’racca
FNGs: None
COUNT: 10
WARMUP: Mountain Climbers followed by a good stretch session.
THE THANG: Split into groups and start at a station. Agility ladder, Illinois Drill, 10-5 drill, 40 yard dash. Rotate on predetermine time. Every three rounds meet up for group movements. Bear crawls, gorilla crawls, duck walks, crab walks. Finish with a bag carry run through and a slick run of all four stations no stop.
MARY: no time
ANNOUNCEMENTS: new flag plantings soon. 2nd f meet up, pizza ruck. F3 ROCO slack channel coming soon.
COT: Will you be made whole?

February/August Metric

AO: rampart
Q: Wingman (Maverick Gregory)
PAX: Skeletor (Tyson Canup), Feeny (Josh Banken), Lucille (Austin Williams), Wingman (Maverick Gregory), No Trouble, Porthole
FNGs: None
COUNT: 5
WARMUP: (20) SSH, (10) Willie Mays Hayes, (5) Knox. Cherry Pickers, (10) Tempo Squats, (10) Tempo Merkins, (10) Bib Baby Arm Circles 5 foreward 5 back, (10) LBAC, (10) RLBAC, (10) Grady Corn, (10) Chatt. Cherry Pickers, (10) SSH
THE THANG:
We’re doing our 2nd metric checkup this year.
1 minute MAX Merkins
1 Minute MAX Big boys
1.5 Mile Run
Max Pull-Ups
5 Minute MAX Burpees
MARY:
No time
ANNOUNCEMENTS:
COT:
Don’t wait on God to work out in your life, God is working IN your life, working on things you don’t see, things you don’t think about. Your responsibility is to work out the things you physically see in your life.

Lieutenant Dan!

AO: rampart
Q: Lucille (Austin Williams)
PAX: Stetson (Cayden Emory), Airborne (Chase Perkins), Candy Crush (Reese Banken), Eric Cruz (Spielberg), Feeny (Josh Banken), GoDaddy (Zack Williamson), Lucille (Austin Williams), Piston (Ralton Emory), Runaway Bride (Seth Strahan), Skeletor (Tyson Canup), Wingman (Maverick Gregory), Porthole
FNGs: None
COUNT: 12
WARMUP: 10 CMU swings, 10 Shoulder to shoulder, 5hand release merkins, 10 wide Squats, 4 Knoxville Cherry pickers, shoulder blast
THE THANG: 5 rounds of forward raises followed by over head presses, isolated curls, extensions, flat bench. All seated. Alternating 10,15,20,25 rep count rotating each round. Final round everything 30 reps to equal 100 of each. Then bent over rows/ Big Boy 11’s starting at the 5/6 halfway point.
MARY: CMU V sit hot potato
ANNOUNCEMENTS:
COT: A Little Fellow Follows Me.

Slay the Kraken

AO: rampart
Q: Skeletor (Tyson Canup)
PAX: Piston (Ralton Emory), (Binks) Caleb McDaniel, Feeny (Josh Banken), Porthole, Medicine woman
FNGs: 1 Medicine woman
COUNT: 6
WARMUP: SSH
Tempo merk
Tempo squat
Chat cherry pickers
Lbac
Rlbac
Moroccan night clubs
THE THANG:
MARY:
ANNOUNCEMENTS:
COT: