F3 Knoxville

Tag: Wedding Singer

100 Rep Challenge

AO: bigball
Q: Postman (Scott Colby)
PAX: Wedding Singer, Funyuns (Jim Bell), Drive-thru (Mikel Towe), Abort (Jeremy Loftis), Magic Mic (Jarrett Woodall), vanilla
FNGs: None
COUNT: 7
WARMUP: the usual

THE THANG:
Mosey to church parking lot
100 merkins
100 overhead press
100 Rows
Partition reps as needed
Hill sprint

110 bicep curls
100 chest press
Did some on a 4 count tempo
One Hill Sprint after half, one Hill Sprint at the end

MARY: extended stargazer

ANNOUNCEMENTS:
2nd F tonight at Kerns Food Hall, 5:30 pm
Convergence at Asylum on Nov 16
COT:
Tony Bennett’s 5 pillars
Humility
Passion
Unity
Servanthood
Thankfulness

Use your values to help you make tough decisions in life.

Circle of Gain

AO: thequacken
Q: Prairie Dog (Trey Barrett)
PAX: FixerUpper, Tiny Dancer, Wedding Singer, Z-Pack, Prairie Dog (Trey Barrett), F3 buddy from Georgia
FNGs: None
COUNT: 6
WARMUP:
Watsupdogs
Ballerinas
SSH
Descending Lazy SSHs
Run to the top of the hill and back

THE THANG:
Circles of Gain
1. Whole pax forms plank circle. CMU rotates around the circle. The man with the cmu does 10 reps of blockees before passing to the left. Circle keeps going with the rep count descending every round.
2. Whole pax forms big boy circle. CMU rotates around the circle. The man with the cmu does 10 reps of side lifts before passing to the left. Circle keeps going with the rep count descending every round.
3. Whole pax forms squat circle. CMU rotates around the circle. The man with the cmu does 10 reps of thrusters before passing to the left. Circle keeps going with the rep count descending every round.

Bonus! Cocaine Bear Crawl to end the workout.

ANNOUNCEMENTS:
Convergence coming up Nov 16th. See ya’ll there!

COT:
Matthew 7:14
“For the gate is narrow and the way is hard that leads to life, and those who find it are few.”
A heavy reminder that in a scruffy little city where church going may be the norm, those who find life are still few. Hell is real. Let’s strive to love those around us with eternity in mind!

Legs on Fire

AO: bigball
Q: Postman (Scott Colby)
PAX: G-6 (Rick Kuhlman), Magic Mic (Jarrett Woodall), vanilla, Abort (Jeremy Loftis), Drive-thru (Mikel Towe), Wedding Singer, Passport (Ryan Matthews), BandE
FNGs: 1 BandE
COUNT: 9
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

200 merkin challenge

AO: bigball
Q: Postman (Scott Colby)
PAX: G-6 (Rick Kuhlman), Wedding Singer, Magic Mic (Jarrett Woodall), Soot
FNGs: None
COUNT: 5
WARMUP: the usual

THE THANG: 10 different styles of merkins, 20 reps total. Also abs, rows, bear crawl and walking lunges

MARY:

ANNOUNCEMENTS:

COT: Don’t build the wrong habits (ex hitting snooze and skipping workouts are not the habits you want to be building). Many of us are.

IPC Week 3 – The Brenton Sandwich

AO: thequacken
Q: Z-Pack
PAX: FixerUpper, Hobie, Wedding Singer, Gmail, Z-Pack
FNGs: None
COUNT: 5
WARMUP:
Windmills
Hill Billies
Squat and Reach
OH Claps
Baby Arm Circles
Michael Phelps
Mountain Climbers

THE THANG:
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 (note: the further you broad jump the better. If you are a yard short at the end and have to do burpees, tough luck)
The Meat – 3 Rounds – Descending Rep Structure – 21/15/9
Exercises

Burpee Block Jump Over. (lay block flat side down)
Start on one side of the block, do a burpee, and jump over the block laterally. That’s 1 rep.
Perform burpee on the other side, and jump over the block laterally.
Reminder – Each time you jump over the block = 1 rep
Thrusters
Bonnie Blairs
Right leg-left leg = 1 rep (the hard way)
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 (note: the further you broad jump the better. If you are a yard short at the end and have to do burpees, tough luck)
Workout ends after you cross the line after completing the last portion of Brenton.
Record your total time in HH:MM:SS format.

MARY:
No

ANNOUNCEMENTS:
Let’s do lunch!
IPC continues next Wednesday at the Quacken

COT:
Eric Liddell a man of Principal.