F3 Knoxville

Category: Equalizer

How did he see me??

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AO: the-equalizer
Q: Ribbed (Joshua Sagraves)
PAX: Stripped, Mouthwash, Cheney, Ribbed (Joshua Sagraves)
FNGs: None
COUNT: 4
WARMUP: walk to the Smokehouse grab a CMU

THE THANG – Core-Centered with CMU
:fire: Round 1: Core Ignition (Bodyweight – 4 min)
45 sec work / 15 sec rest (x4):
1. Forearm Plank
2. Flutter Kicks
3. Dead Bugs
4. Heels to Heaven
Rest 1 min. Grab CMUs.

:fire: Round 2: CMU Core Strength Circuit (3 rounds)
Each move 45 sec on / 15 sec off. 1-min break between rounds.
1. Overhead CMU Hold + March
2. CMU Big Boys
3. Russian Twists w/CMU
4. Plank CMU Pull-Throughs
5. Weighted Toe Taps
6. Shoulder Taps on CMU

walk back to smoke house to drop our CMU then back to the AO

MARY: Stretch for one minute

ANNOUNCEMENTS:

COT: Philippines 4:8

spend time with God today brothers.

Spooooooky Workout

AO: the-equalizer
Q: Cheney
PAX: Bookman, Stripped, Snitch (Cory Beilharz ), Ribbed (Joshua Sagraves), Swimmies (Nathan Chesney), Snowbird, Madoff, Cheney
FNGs: None
COUNT: 8
WARMUP: Cherry Pickers, Grady Corns and TN Rocking Chairs

THE THANG:
Circuit 1: Serial Killer’s Corner
– Leg Lifts: 20 reps
– Merkins: 20 reps
– Plank Jacks: 40 reps
– LBCs: 40 reps
(Repeat)
Circuit 2: Spiders’ Bathhouse
– Squats: 20 reps
– Lunges: 20 reps per leg
– Wall Sits: 40 seconds
– Calf Raises: 40 reps
(Repeat)
Circuit 3: Stonehenge Crypt
– Incline Push-ups: 20 reps
– Step Ups: 20 reps
– Plank Holds: 40 seconds
– Bear Crawls: Once around stonehenge
(Repeat)
Circuit 4: Hypodermic Hill
– CDDs: 20 reps
– Gas Pumpers: 20 reps
– Shoulder Taps: 40 reps
– BBSs: 40 reps
(Repeat)

MARY: None

ANNOUNCEMENTS: One Knox this weekend and Flag Handoff at dogpound coming next month

COT: Vulnerability feeds Trust

Large Straights are just as Important as Yahtzees

AO: the-equalizer
Q: Bookman
PAX: Ribbed (Joshua Sagraves), Stripped, Smithers, Madoff, Cheney, Bookman, Headgear
FNGs: None
COUNT: 7
WARMUP:
Motivators (7)
TN Rocking Chairs
Gradycorns
Moroccan NightClubs
Cherry Pickers

THE THANG:
1s – Hand Release Merkins
2s – Total Flamingos
3s – Gas Pumpers
4s – Merkins
5s – LBCs
6s – Calf Raises

3 of a kind – Total Dips
4 of a kind – Total Star Jacks
Full House – 10 Squats
Small Straight – 10 Incline Merkins
Large Straight – 10 each Leg Bulgarian Split Squats
Yahtzee – 10 Burpees
Chance – 1/2 total Manmakers

Loser takes runs to bath house 5 pull ups while winners do Imperial Walkers

MARY:
Something similar to a trademarked friendship walk back to the shovelflag

ANNOUNCEMENTS: OneKnox tickets until 6/11

COT: June is Men’s Mental Health Month. Check in on your dudes and yourself

Show UP

AO: the-equalizer
Q: Ribbed (Joshua Sagraves) , Stripped
PAX: Stripped, Ribbed (Joshua Sagraves)
FNGs: None
COUNT: 2
WARMUP: none

THE THANG: Throw on ruck sacks and move.

every two laps around the park stop at the place and do the following exercise exercises
10 pull-ups weighted if possible
20 Merkins
30 squats weighted

Go until time

MARY: no time

ANNOUNCEMENTS: one Knox

COT: show up don’t stop keep pushing yourself!

prayed for all those downrange and other prayers shared on the Ruck

No Glove Love

AO: the-equalizer
Q: Bookman
PAX: Smithers, Stripped, Snowbird, Cheney, Bookman
FNGs: None
COUNT: 5
WARMUP:
SSHs, Windmills, TN Rocking Chairs, Gradycorns, Cherry Pickers

THE THANG:
Timer Pax move the sandbag around the tennis courts

Rest of PAX:
Lines, Carioca, Super Marios, Buttkickers repeat until all PAX carry the bag twice

Side shuffle, fast feet figure 8s, hot feet high knees, broad jumps/lunges until all PAX carry bag twice

20 hillbilly walkers. Run to the other side, 20 imperial walkers, run back, repeat until time

MARY:

Stretching

ANNOUNCEMENTS: Tactical Ascent, OneKnox

COT:

Accountability isn’t just for important things