F3 Knoxville

Tag: Vanilla

Longest mile

AO: bigball
Q: Swanson
PAX: Drive-thru (Mikel Towe), Magic Mic (Jarrett Woodall), Wedding Singer, vanilla
FNGs: None
COUNT: 5
WARMUP: we did

THE THANG:
Mosey to campus

10 burpees
100 m run
10 squats
100 m run
10 merkins
100 m run
10 bbs
100 m run

R&R x 3x’s (4 rounds total)

Mosey to AO

MARY:
4 rounds of 25 flutter kicks on a 4 count

ANNOUNCEMENTS:

COT:
“See how very much our Father loves us, for he calls us his children, and that is what we are!
‭‭1 John‬ ‭3‬:‭1‬a NLT

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

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

IPC 2024 Week 0

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: G-6 (Rick Kuhlman), Swanson, PDA (Joe Mynatt), Drive-thru (Mikel Towe), Postman (Scott Colby), Huffy (Ken Hill), FixerUpper, vanilla, Unibráu (Nick Robinson), Projectile, Go For 2, 2 others I can’t remember?, Socks and Crocs
FNGs: 1 Socks and Crocs
COUNT: 15
WARMUP:
The usual

THE THANG:
IPC Week 0:

Kalsu- 100 Thrusters with 5 Burpee EMOM
400 m run
Reverse Kalsu – 100 Burpees with 5 Thruster EMOM

MARY:
Stretches

ANNOUNCEMENTS:
2nd F at Xul Thursday at 5:30pm

COT:
Register for the IPC here:
f3greenwood.org/ironpax

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

AMRAP Everything

AO: bigball
Q: vanilla
PAX: Drive-thru (Mikel Towe), G-6 (Rick Kuhlman), Magic Mic (Jarrett Woodall), Swanson, vanilla, Wedding Singer, Tooth Fairy
FNGs: None
COUNT: 8
WARMUP: SSH, Arm Circles, Shoulder Taps, OH Claps, Squat and Reach, Temp Merks, and WMHs.

THE THANG: Mosey to L&N coupon pile.

Round 1: Arms (10 min AMRAP)
5 Alternating Merkins w coupon (2 ct)
10 Shoulder Taps (2 ct)
15 Skullcrushers
20 Curls
Run to back wall (rinse and repeat)

Round 2: Legs (10 min AMRAP)
5 Mucho Lego
10 Reverse Lunge
15 Lion Kings
20 Squat and Press
Run to back wall (etc)

Round 3: Abs (10 min AMRAP)
5 V-ups
10 Flutters (4 ct)
15 AmHam (2 ct)
20 Freddy Mercury (2 ct)
Run to back wall (etc)

MARY: none required

ANNOUNCEMENTS: new AOs launching, Tooth Fairy travels, 2F next Thursday at XUL

COT: Find the “new thing” only you can do