F3 Knoxville

Tag: Wedding Singer

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.

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

Mouth Breather

AO: bigball
Q: Abort (Jeremy Loftis)
PAX: Abort (Jeremy Loftis), Magic Mic (Jarrett Woodall), Soot, Drive-thru (Mikel Towe), Wedding Singer, Amazon (Brad West)
FNGs: None
COUNT: 6
WARMUP:
– Tempo squats
– OH claps
– Hillbilly’s
– Four count merkins

THE THANG:
Mosey to L&N for Modified mouth breather: 3 sets of three exercises, three rounds each:
• Merkins x20
• Reverse lunges with curl x10 each leg
• Rock on chest BBS
Run after each set, carry stone after third.
• Thrusters x20
• Calf raises x20
• Plank jacks x20
Run after each set, carry stone after third.
• Mountain climbers x20
• Squats with rock x20
• Rock hammers x20
Run after each set, carry stone after third.

Together, we did:
– Curls
– Upright rows
– Front raises
First round 10 each, then 12 each, 15 each

MARY:
– Flutters
– Big boys

ANNOUNCEMENTS:

COT: Nothing profound, fear is the base of all our struggles

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