F3 Knoxville

Tag: Swanson

Et Tu Brute?

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Cannon Ball (Sam Crockett), Huffy (Ken Hill), Postman (Scott Colby), Swanson, vanilla
FNGs: None
COUNT: 6
WARMUP:

THE THANG:
Mosey to Performance Lawn for 4 corners

44 BC in honor of year Julius C was killed
11 at each corner
Merkins
Prison Squats
Big boys
Mtn climber

Mosey to amphitheater
3 sets of 15 for March 15
Derkins
American hammers
Rows

Mosey to Rock pile
Sets of 23 for number of times Caesar was stabbed
Curls
OH Press
Front raise
Skull crusher
Goblet squat

Super MAR10 Bros Beatdown

AO: bigball
Q: vanilla
PAX: Drive-thru (Mikel Towe), Abort (Jeremy Loftis), Swanson, Omega (Phil Puma), Postman (Scott Colby), vanilla, Huffy (Ken Hill), Wedding Singer, G-6 (Rick Kuhlman), Soot, Cannon Ball, Altar Boy
FNGs: None
COUNT: 12
WARMUP:

THE THANG:
Mosey to Big Ball Stairs

Merkins -10
AmHam -10 4 count
Run Stairs
10 min AMRAP

Mosey to L&N Coupon Pile
Mario 64
64 curls, kettles, bent rows

Final Castle – Mario/Luigi Partner Up
DORA

B – 100 Big Boys
O – 150 Overhead Presses
W – Walking Lunges (1 trip each)
S – 200 Skull Crushers
E – Elbow Plank (1 trip each)
R – Ranger Merkins 15 OYO

MARY: nope

ANNOUNCEMENTS:

COT: resist 1) scarcity thinking, 2) pursuit of power, 3) certainty over faith

FBI PFT

AO: bigball
Q: vanilla
PAX: G-6 (Rick Kuhlman), Huffy (Ken Hill), Magic Mic (Jarrett Woodall), Passport (Ryan Matthews), Postman (Scott Colby), Swanson, Gi Jane (Marcus Hester), Cooper (Lay Up)
FNGs: 1 Cooper (Lay Up)
COUNT: 9
WARMUP: ssh, arm circles, Willie Mayes, squat and reach, shoulder taps, imperial walkers, Michael Phelps

THE THANG: FBI PFT
Big Boy Sit-ups – max reps in 1 min
300 m sprint – for time
Merkins to failure
1.5 mile run – for time

MARY: star gazers

ANNOUNCEMENTS: 2nd F this TR at Kerns, G6 and Fellows to DC, Asylum convergence Nov 17

COT: don’t fear, be kind, the Kingdom of God is in your midst

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 2

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: vanilla, FixerUpper, Swanson
FNGs: None
COUNT: 4
WARMUP:
Stretch on own
THE THANG:
IPC Week 2

Run 800 meters

80 Merkins

Lt. Dan’s Magic Legs travel 15 yards

14 Cactus Jump Squats (no cheat/no surrender)

Lt. Dan’s Magic Legs back to start

80 Coupon Plank Jacks (toes down & up = 1)

Murder Bunny travel 15 yards

14 Cactus Jump Squats

Reverse Murder Bunny back to start

60 Merkins

Bricklayers travel 15 yards

14 Cactus Jump Squats

Bricklayers back to start

60 Coupon Plank Jacks

Lt. Dan’s Magic Legs travel 15 yards

14 Cactus Jump Squats

Lt. Dan’s Magic Legs back to start

40 Merkins

Bricklayers travel 15 yards

14 Cactus Jump Squats

Bricklayers back to start

40 Coupon Plank Jacks

Murder Bunny travel 15 yards

14 Cactus Jump Squats

Reverse Murder Bunny back to start

20 Merkins

Lt. Dan’s Magic Legs travel 15 yards

14 Cactus Jump Squats

Lt. Dan’s Magic Legs back to start

20 Coupon Plank Jacks

Run 800 meters

Register for the IPC here:
f3greenwood.org/ironpax

Record your scores here:
docs.google.com/forms/d/e/1FAIpQLSdLvI4x8L0jbypKukQVe4VbpW_2MspM94YA7scZvVmDJpBjHg/viewform

MARY:

ANNOUNCEMENTS:

COT:
Set the culture rather than reflecting it