F3 Knoxville

Tag: Postman (Scott Colby)

IPC Week 4

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: G-6 (Rick Kuhlman), Swanson, Postman (Scott Colby), vanilla, Passport (Ryan Matthews), GI Jane
FNGs: None
COUNT: 7
WARMUP:
The usual

THE THANG:
IPC Week 4

Round 1) 0:00 – 5:00

Run 200 m
30 Freddy Mercury’s
Run 200 m
Burpees until 5:00 mark

Round 2) 5:01 – 10:00

Run 200 m
30 Pickle Pounders
Run 200 m
Burpees until 10:00 mark

Round 3) 10:01 – 15:00

Run 200 m
30 Low Flutter Kicks
Run 200 m
Burpees until 15:00 mark

Round 4) 15:01 – 20:00

Run 200 m
Plank Jacks
Run 200 m
Burpees until 20:00 mark

Round 5) 20:01 – 25:00

Run 200 m
30 Monkey Humpers
Run 200 m
Burpees until 25:00 mark

Round 6) 25:01 – 30:00

Run 200 m
30 Squats
Run 200 m
Burpees until 30:00 mark

Round 7) 30:01 – 35:00

Run 200 m
30 LBCs
Run 200 m
Burpees until 35:00 mark

Round 8) 35:01 – 40:00

Run 200 m
30 Side Straddle Hops
Run 200 m
Burpees until 40:00 mark

MARY:

ANNOUNCEMENTS:

COT:
Embrace manhood instead of clinging to boyhood

IPC Week 3

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: G-6 (Rick Kuhlman), Postman (Scott Colby), FixerUpper, Huffy (Ken Hill), Soot, GI Jane
FNGs: None
COUNT: 7
WARMUP:
The usual

THE THANG:
Brenton Sandwich

Bottom Slice of Bread
Brenton WOD – (3 rounds)
30-yard bear crawl to the cone
30-yard standing broad jump back
Perform 3 burpees after every 3 broad jumps

The Meat – 3 Rounds – Descending Rep Structure – 21/15/9
Exercises
Burpee Block Jump Over
Thrusters
Bonnie Blairs
Hand Release Merkins
Big Boi Sit-ups
400m run
Format 21-15-9 Style
Do 21 reps of each exercise and 400m run, then 15 reps of each exercise and 400m run, then 9 reps of each exercise and 400m run.

Top Slice of Bread
Brenton WOD – 3 rounds
30-yard bear crawl to the cone
30-yard standing broad jump back
Perform 3 burpees after every 3 broad jumps

MARY:
Yeah nah

ANNOUNCEMENTS:
2nd F first week of Oct

COT:
Leading well begins with leading from a place of spiritual health, not strategic wealth. Drink deeply from the well so others can too (John 4 and Jeremiah 2:13)

40 9ers

AO: bigball
Q: vanilla
PAX: Abort (Jeremy Loftis), Drive-thru (Mikel Towe), G-6 (Rick Kuhlman), Huffy (Ken Hill), Magic Mic (Jarrett Woodall), Postman (Scott Colby), vanilla
FNGs: None
COUNT: 7
WARMUP: SSH, Michael Phelps, WMH, Hillbillies, Squat Reach, Shoulder Stretch

THE THANG:
Mosey to L&N Coupon Pile
40 Curls
40 Bent Rows
40 Skull Crushers

Mosey to Fountains:
9 min TABATA 40/20
Reverse Lunge Drive R
Reverse Lunge Drive L
Mt Climbers 10 + Burpee
Catalina Wine Mixer
Plank Toe Taps
Freddy Mercury
High Flutters
WW2 Sit Ups
Squat Jumps

Mosey to Big Ball:
40 Chest Press
Run stairs for 9 Merkins
40 Kettle Swings
Run stairs for 9 Diamond Merks
40 AmHam
Run stairs for 9 T Merkins

Back to Fountains
9 min TABATA 40/20
Apollo Ono
Shoulder Taps
Plank Jacks
Crossed Mt Climbers
Burpee Jacks
Plank
100s
Leg Lifts
Pickle Pounders

MARY: none

ANNOUNCEMENTS:

COT: break the cycle

Hill Deck of Death

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Postman (Scott Colby), PDA (Joe Mynatt), Duggar, Passport (Ryan Matthews), Butterfly (Duncan Johnson)
FNGs: None
COUNT: 6
WARMUP:

THE THANG: Mosey to the Hill stop for abs along the way

Deck of Cards:

Spades- T-Merks
Clubs- Left-Center-Right-Center Crunches
Diamond- Squats
Hearts- Run lap around Ayers Halls

MARY: After Mosey Back cash it out with Should taps, 4 count merkins, oyo Merkins.

COT: General Neyland Maxims.

IPC Recovery?

AO: bigball
Q: Swanson
PAX: Drive-thru (Mikel Towe), G-6 (Rick Kuhlman), Huffy (Ken Hill), Magic Mic (Jarrett Woodall), PDA (Joe Mynatt), Postman (Scott Colby)
FNGs: None
COUNT: 7
WARMUP: slow and easy

THE THANG:
Slow warm up

Mosey to Mordor

7/11 perform exercise, run to platform, return to bottom and wait on 6

11 squats – platform 1
11 split squats (right leg) – platform 2
11 split squats (left leg) – platform 3
11 lunges (right leg) – platform 4
11 lunges (left leg) – platform 5
11 tuck jumps – platform 6
11 Bonnie Blair’s (l/r) – to the top and stay

Rinse and repeat from the top
Return to bottom and combine all exercises and one last run to the top and back down.

Mosey back to AO

MARY:
Nope

ANNOUNCEMENTS:
2nd F Thursday, 5:30 @Xul

COT:
We are all flawed people but the Lord uses us anyway