F3 Knoxville

Tag: Soot

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)

Mouth Breather

AO: bigball
Q: Abort (Jeremy Loftis)
PAX: Abort (Jeremy Loftis), Magic Mic (Jarrett Woodall), Soot, Drive-thru (Mikel Towe), Wedding Singer, Amazon (Brad West)
FNGs: None
COUNT: 6
WARMUP:
– Tempo squats
– OH claps
– Hillbilly’s
– Four count merkins

THE THANG:
Mosey to L&N for Modified mouth breather: 3 sets of three exercises, three rounds each:
• Merkins x20
• Reverse lunges with curl x10 each leg
• Rock on chest BBS
Run after each set, carry stone after third.
• Thrusters x20
• Calf raises x20
• Plank jacks x20
Run after each set, carry stone after third.
• Mountain climbers x20
• Squats with rock x20
• Rock hammers x20
Run after each set, carry stone after third.

Together, we did:
– Curls
– Upright rows
– Front raises
First round 10 each, then 12 each, 15 each

MARY:
– Flutters
– Big boys

ANNOUNCEMENTS:

COT: Nothing profound, fear is the base of all our struggles

IPC Throwback

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: G-6 (Rick Kuhlman), Wedding Singer, Hand Full (Dan Davison), Soot, Drive-thru (Mikel Towe), Passport (Ryan Matthews), Postman (Scott Colby), Frostbite
FNGs: None
COUNT: 9
WARMUP:
The usual

THE THANG:
IPC 2023 Week 0

MARY:
None

ANNOUNCEMENTS:
Register for IPC here: docs.google.com/forms/d/e/1FAIpQLSfAH6sdMjfCwrhnlWwf91nRYlQCwFQK9moTn1TKHxhPEvDimQ/viewform

COT:
We’ve talked a lot about doing hard or uncomfortable things lately. We should do this both in and out of a workout. Barna has several studies that show that 98% of Millennial Christians believe they are called to bear witness about Jesus, 96% believe trusting Jesus is the most important thing anyone can, but then 47% believe it is morally wrong to share your beliefs with someone who disagrees. I think a huge reason that nearly half of Millennial Christians say it’s wrong to evangelize isn’t because they actually believe it is wrong, but because they believe it is difficult. Let’s be willing to do the difficult thing of bearing witness about the One we believe to be true and worthwhile.

Murder Amrap

AO: bigball
Q: vanilla
PAX: Abort (Jeremy Loftis), Back Draft (Caleb Haney), Drive-thru (Mikel Towe), FixerUpper, G-6 (Rick Kuhlman), Huffy (Ken Hill), Magic Mic (Jarrett Woodall), Postman (Scott Colby), Swanson, vanilla, Amazon (Brad West), Soot
FNGs: None
COUNT: 16
WARMUP:

THE THANG:

AMRAP 6 min (6 sets/36 min)
R1: 8 Squat Jumps
24 Tricep Ext
(Partner Murder Bunny)

R2: 8 Burpees
24 Overhead Press
((Partner Murder Bunny)

R3: 8 BBSU
24 Squats
(Partner Murder Bunny)

R4: 8 Mt. Climbers (4ct)
24 Kettlebell Swings
(Partner Farmer Carries Bucket)

R5: 8 Lion Kings
24 Skull Crushers
(Partner Murder Bunny)

R6: 8 AmHam (4ct)
24 Freddy Mercury (4ct)
((Partner Murder Bunny)

MARY:

ANNOUNCEMENTS:

COT: You are not required to finish the work but neither are you free to desist from it.

Mt Mean Mic

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: Postman (Scott Colby), Soot, Drive-thru (Mikel Towe)
FNGs: None
COUNT: 4
WARMUP:
The usual

THE THANG:
Mt Mean Mic

Escalator workout: set of exercises, run stairs, add a new set each round

5 Burpees
10 lunges
15 Merkins
20 Toe Taps
25 LBC
30 Am Ham
35 Shoulder Taps
40 Cobras
45 Flutter Kick
50 SSH

MARY:
Sprint back to fountains

ANNOUNCEMENTS:
Convergence 7/13

COT:
Leading is a big part of F3, so if you haven’t led in a while sign up for a Q!