F3 Knoxville

Tag: Swanson

Bruce Lee Big Ball Beatdown

AO: bigball
Q: vanilla
PAX: Postman (Scott Colby), Swanson, vanilla, Drive-thru (Mikel Towe), Dexter
FNGs: None
COUNT: 5
WARMUP:

SSH – Arm Circles – Abe Vigoda – Shoulder Stretches – Imperial Walkers – Down Dog

THE THANG:

Mosey to amphitheater for 7’s (Step Ups and Rows)

Mosey to Big Ball for circuit:

5 Pull Ups
10 Shoulder Taps
15 Dips
20 Merkins
25 Squats

Run stairs to top for 3 Burpees

Run back to bottom for Bruce Lee
20 American Hammers
20 Leg Raises
20 LBCs
20 Crab Heel Taps
20 Crunchy Frogs
100s (Yes, 100)

We rinsed and repeated for 1.5 rounds more

MARY: 1 min wall squat

ANNOUNCEMENTS:

COT: listen to others, be kind and curious

Nomad Ruck GTE Training at BGE

AO: ruck
Q: Blindside
PAX: Steam, Glamper, KickFlip, La-Z-Boy (Zac Smith), Lizzy, Borg, FixerUpper, Tropicana, Humper ( Sam Hartness ), Blindside, OnStar, Swanson, The Situation
FNGs: None
COUNT: 13
1 mile for time with Ruck
4 stations around BGE track (carry an extra burden)
– 10 WW3 sit-ups
– 15 Ruck Merkins
– 10 Ruck Thrusters
– 15 SB Squats
Switch burdens, do next round
– 10 Ruck over Burpees
– 15 Four count Mountain Climbers
– 10 Lunge and twist each leg
– 15 SB Clean and Press
1 mile for time with Ruck + Sandbags

Escalator by the sun

AO: bigball
Q: Wedding Singer
PAX: Postman (Scott Colby), Swanson, vanilla, G-6 (Rick Kuhlman), PDA (Joe Mynatt)
FNGs: None
COUNT: 6

WARMUP: (All in cadence)
15 SSH
10 Baby Arm Circles
10 Rockettes
10 Hillbillies
10 Seal Claps
Michael Phelps OYO

THE THANG:
@Sunsphere Stairs
Do the following exercises OYO with a run up the stairs in between:
10 pull ups
20 Burpees
30 MTN Climbers 4 ct
40 Flutter Kicks
50 T Merkins
60 Big Boys
70 Squats
80 SSH

MARY:
Each Pax led favorite ab exercise:
Pickle pounders
LBCs
Hello Dollies
Flutter Kicks
Right Center Left Center LBCs
Static stretching
ANNOUNCEMENTS:
G6 is going with a group from the cross to Pikeville KY Fri- Monday and asked for prayer

COT:
Wedding Singer has toe surgery next week and will greatly miss being able to exercise for the next 6- 10 weeks.

LMU Circuit and Coupons

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: vanilla, G-6 (Rick Kuhlman), Swanson, Drive-thru (Mikel Towe), Cowabunga, Escobar
FNGs: None
COUNT: 6
WARMUP:
THE THANG:
Run up to LMU for circuit
5/10/15/20
Decline
Apollo Ohnos
Dips
Left center right centers

Mosey back to coupon pile
1.5 minutes of:
Curls
Skull crushers
Chest press
Front raise

MARY:
Ab Circle
ANNOUNCEMENTS:
COT: Be kind and reach out to those struggling.

IPC Week 2

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: Swanson, Drive-thru (Mikel Towe), Huffy (Ken Hill), Postman (Scott Colby), Passport (Ryan Matthews), vanilla, Graham Cracker, Jenner (Matt Pfeiffer), FixerUpper, Cornhole (Stephen Puplampu), John Deere
FNGs: None
COUNT: 12
IPC Week 2: BDE Mile
f3greenwood.wordpress.com/2023/09/10/bde-mile-ipc-2023-week-2/

Format
45min AMRAP
400-meter track with 100-meter increments clearly visible

The Thang
The workout begins when the timer starts
400-meter lap
5 BDE burpees
400-meter lap
5 BDE merkins
Repeat until time is called.

Scoring
Total number of meters rounded down to the closest 100 when time is called.
For example, if time is called and you are running between 4800 and 4900 meters, your score is 4800 meters.

BDE Burpee. Burpee – bonnie blair – squat. That’s 1.
BDE Merkins: Hand release merkin – touch right knee to right elbow – hand release merkin – touch left knee to left elbow – hand release merkin. That’s 1. Question? See the video.