F3 Knoxville

Tag: Swanson

Hard Core Welsh Dragons

AO: thequacken
Q: vanilla
PAX: Magic Mic (Jarrett Woodall), FixerUpper, Prairie Dog (Trey Barrett), Swanson, Z-Pack, Hand Full (Dan Davison), Missed Hand Full’s 2.0 name! Sorry!
FNGs: None
COUNT: 8
WARMUP: SSH, Squat/Reach, Imperial Walkers, Rockettes, Michael Phelps, This n That

THE THANG:

Stay in the plank position the entire time. Bear crawl forward 4 steps, then do 1 merkin, 1 plank jack, and tap the back of each shoulder once. Repeat, adding 1 rep to each exercise each time—bear crawl forward 4 steps, then do 2 merkins, 2 plank jacks, and 2 shoulder taps. Continue until you reach 10 reps of each exercise, have covered 30-50 feet, or until your arms give out—whichever comes first.

Mosey to Duck Pond

AMRAP 20 min:
10 Freddy Mercurys
10 AmHams
10 LBC
10 JLo
10 Crunchy Frogs
1 lap

Circle of Plank:
1-5 Plank/Pickle Pounders

MARY:

ANNOUNCEMENTS: prayers for Lizzy recovery and my friend Katie

COT: 7 tips to do hard things.
Delay gratification
Don’t procrastinate
Say no
Sleep
Lean into fear and do it anyway
Be consistent
Seek feedback

Big Ball Summer Olympics 2024

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: FixerUpper, Hand Full (Dan Davison), Swanson, Duggar, Frostbite
FNGs: None
COUNT: 6
WARMUP:
The usual, with the Olympic Theme playing

THE THANG:
Summer Olympics: Gold, Silver and Bronze were awarded to the top three of the following events:
Bring Sally Up Push Up Challenge
Rock Paper Scissors Relay
Squat Jump Shot Put
100m Bear Crawl
Frisbee Discus
400m Flutterkick
2:30 Bodybuilding
Bear Crawl Ball Tag
Burpee Broad Jump

MARY:
None

ANNOUNCEMENTS:
None

COT:
1 Timothy reminds us that physical training is of some value, but godliness is of more value because it holds promise for now and eternity. In a time where we’re easily inspired by the Olympics physically, what is inspiring you spiritually?

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.

7/23 Rock pile

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Back Draft (Caleb Haney), Magic Mic (Jarrett Woodall), Passport (Ryan Matthews), G-6 (Rick Kuhlman), Swanson, Postman (Scott Colby)
FNGs: None
COUNT: 7
Rock 30 minute AMRAP
15 reps each

OH press
Merkins
Chest press
Skull crushers
Curls
Front raise
Thruster

Run plus 3 burpees

Rainy Tabata

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: G-6 (Rick Kuhlman), Swanson, Postman (Scott Colby), Proposal, Covert, Alter Boy
FNGs: None
COUNT: 7
WARMUP:
The usual

THE THANG:
Tabata workout: 1 min of exercise with 30 secs of rest. 3 sets of 6 exercises with a lap around the park in between sets

BBS
Am Ham
LBC
Flutters
Freddy
Plank

Squat Jumps
Reverse Lunges
Knee Tucks
Calf Raises
Forward lunges
Wall sit

Burpees
MTN climbers
Get ups
Dolly’s
Shoulder taps
Box cutters

ANNOUNCEMENTS:

COT:
Be men who, like Paul, proclaim the Gospel boldly