F3 Knoxville

Author: Stripped

Trip Sevens at The Equalizer

THE SCENE: The weather sucked a lot less than Friday.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, BACs, Grady Corns, Moroccan Night Club
THA-THANG:
Three sets of Sevens:

  • StepUps at Flag Circle // UGA Cheerleaders at Tennis Court
  • BBS at Playground // Imperial Walkers at Bathhouse
  • Merkins at Top of the World // Dips at creepy picnic table

MARY:
Flutter kicks & hello dolly

CIRCLE OF TRUST/BOM:
Be a man, don’t order chicken nuggets at God’s Brazilian BBQ (or something like that).

Stolen Volvo? Just another Monday at The Equalizer.

THE SCENE: Met at bathhouse due to abandoned Volvo & the associated sheriff’s deputies. 

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Windmills | SSH IC | Rockettes
  • cherry pickers IC

THA-THANG:

  • Bearmuda Triangle – THREE rounds, drop five reps on each round
    • 20 Merkins, bear crawl to next corner
    • 20 BBS, crawl bear to next corner
    • 20 Squats, mosey to next corner
  • Splash Pad – Playground – five rounds, drop reps each round, lunge back
    • 25 Dips
    • 25 Step-ups
    • 25 V-ups
    • Run to playground, perform 5 pull-ups, return to splash pad

COUNT-OFF & NAME-O-RAMA

PRAYER

Aladdin loves early 2000s pop-punk. Part 1.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Abe Vigoda IC | SSH IC | Cherry Pickers

THA-THANG:

40sec on each exercise. 20sec rest. A-Side round, then B-side, then take 2 laps around track. Stations included:

 

  • A Side // B Side
  • Hand-Release Merkins // Inch Worms
  • Monkey Humpers // Dry Docks
  • Diamond Merkins // Boat Hold
  • LBCs // BBS
  • Bear Crawl // Shoulder Taps
  • Imperial Walkers // Calf Raises

PAX worked right up to the 45min mark, so no time for Mary.

 

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:  Boys do what they want to do. Men do what they have to do.

PRAYER

Climbing The Equalizer Leg Ladder

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Grady Corns IC | Windmills IC
  • SSH IC

THA-THANG:

Mosey to home base. ascending Ladder.  Do 1 station, run back to start, do 2 stations, run back to start, etc. 10 reps of everything.

  1. SSH
  2. Squats
  3. Lunges
  4. Single Leg Bridge
  5. Calf Raises
  6. Squat Jumps
  7. Broad Jumps
  8. Monkey Humpers
  9. Burpees

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: