F3 Knoxville

Category: Equalizer

Another Friday

AO: the-equalizer
Q: Bookman
PAX: Stripped, Snitch (Cory Beilharz ), Swimmies (Nathan Chesney), Madoff (Daniel Hereford), mouthwash (Mike), La-Z-Boy (Zac Smith), Bookman
FNGs: None
COUNT: 7
WARMUP: SSHs, Cherry Pickers, Gradycorns, Mosey to the rock pile
THE THANG:
DORA with a twist
100 OH Presses
150 Chest Presses
200 Bent Over Rows
250 Squats
300 LBCs
80 Burpees
11’s with Curls and Pull ups
Partner runs up to bath house and does 5 pull ups before headed back
MARY: some core work to finish it up
ANNOUNCEMENTS: Brolympics. Forg3 was awesome
COT: Forgot to copy the word from a book, but make sure your 2F is impactful, not just for fun. Choose those friends wisely, be honest, and show compassion

Death of the IPC

AO: the-equalizer
Q: Blindside
PAX: Stripped, Ice Cold, Unibráu (Nick Robinson), Utah, Snowbird, Blindside
FNGs: None
COUNT: 6
WARMUP:
Cherry Pickers IC x5 | LBAC each way IC x10

THE THANG:
IPC 2023 Week 4
There were Murder Bunnies, Bear Crawls, Thrusters, WW3 Situps, etc.

MARY:
Fellowship Mosey back to AO

ANNOUNCEMENTS:
Shamrock Shovel-Flag handoff Sept. 29th

COT:
Successful people do what unsuccessful people are not willing to do. Don’t wish it were easier, work on being better

The Velcro Mile

AO: the-equalizer
Q: Stripped
PAX: Bookman, Blindside, Stripped, mouthwash (Mike), Curveball, Snitch (Cory Beilharz ), High Heels (Henry Ritchie), Snowbird, Headgear, Madoff (Daniel Hereford), Ice Cold, Utah
FNGs: None
COUNT: 12
THE SCENE: Almost Fall
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers IC x5
SSHx30 IC

THA-THANG:
We took a trip around the track today. Stations included:

Dips x5 —
Flutter Kicks x5 —
Merkins x5
Plank Jacks x5
Pull-Ups x5
BBS x5
Squats

On each subsequent lap, we increased rep count by 5.

MARY
Box Cutters IC x10
American Hammers IC x10

STRETCHES

World Series of Dice Part 2

AO: the-equalizer
Q: Bookman (Oscar Hemmelgarn)
PAX: Blindside (Davis Bodie), Ribbed (Joshua Sagraves), Snowbird (Nick Wilson), TRC/Crab legs, Snitch (Cory Beilharz ), Matlock (Bill Maddox), Ice Cold, Bookman (Oscar Hemmelgarn)
FNGs: None
COUNT: 8
WARMUP: Unprepared thanks to poor planning on the Q. SSHs and Cherry Pickers
THE THANG: 6 station in a star setup.
Start in the middle, roll dice, do the # on the roll of burpees, the outside stations have legs, core, merkins, sandbags, and CMU exercises. Start at the bottom of the list, roll dice, double that number, and do the exercise
MARY: None
ANNOUNCEMENTS: flag handoff at shamrock on the 29th. Forg3
COT: Don’t judge, pray instead, show compassion. The basics.