Equalizer – Page 14 – F3 Knoxville

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March 14, 2025 BackBlasts

AO: the-equalizer
Q: Cheney
PAX: Bookman, Stripped, Smithers, Ribbed (Joshua Sagraves), Swimmies (Nathan Chesney), Cheney
FNGs: None
COUNT: 6
WARMUP: Mosey to smokehouse

THE THANG:
3 Rounds, 10 minutes each.
Do 3 reps of each exercise and run lap around tennis court. Repeat, increasing rep count by 3 each time until timer runs out. 2 min rest between each Round
Round 1:
Lateral Burpees
CMU Cling Press
Round 2:
No Cheat Merkins
Curls
Round 3:
WWIII Sit Ups
Bent Over Rows
MARY:
None
ANNOUNCEMENTS:
EFHR and Ice Bears with RoCo
COT:
Don’t victim to the Fundamental Attribute Error. Remember the Prayer of St. Francis “we must seek to understand more than to be understood.”

Lines! lines! Everywhere Lines!

March 12, 2025 BackBlasts

AO: the-equalizer
Q: Bookman
PAX: Stripped, Cheney, Smithers, Ribbed (Joshua Sagraves), Bookman
FNGs: None
COUNT: 5
WARMUP: SSH, TN Rocking Chairs, Gradycorns, Moroccan Night clubs, bend and reaches

THE THANG:

See Preblast for You v You Beatdown

MARY: none

ANNOUNCEMENTS: EFHR, F3 Roco with Icebears, Hardship Hill

COT: Matthew 13:3. It’s a classic

Classic Ribbed

March 10, 2025 BackBlasts

AO: the-equalizer
Q: Ribbed (Joshua Sagraves)
PAX: Cheney, Stripped, Headgear, Smithers
FNGs: None
COUNT: 5
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

Board Gains Monday

March 3, 2025 BackBlasts

AO: the-equalizer
Q: Blindside
PAX: Stripped, Smithers, Cheney, Headgear, Blindside
FNGs: None
COUNT: 5
F3 BoardGains!!

Some Different Moves

February 26, 2025 BackBlasts

AO: the-equalizer
Q: Madoff
PAX: Cheney, Stripped, Snowbird
FNGs: None
COUNT: 4
WARMUP:
Walk to the Smokehouse to Grab CMUs
10 Little Baby Arm Circles Forward + 10 Backward
10 Tempo Squats
Walk with CMUs to Splashpad

THE THANG:
Tabata 20 sec work 10 sec rest x8 (1 min rest between sets)
1. Z press
2. Squat to halo
3. Hollow hold press
4. Sumo squat to CMU curl
5. Upright row
6. Swing to squat
7. Lateral lunge to reverse lunge (1 side each set)

MARY: N/A

ANNOUNCEMENTS: Roco Ice Bears, Hardship Hill, and Escape from Haw Ridge (check newsletter)

COT: Reminded all that if you get your feelings hurt by someone important to you (someone you care about how they view you) your first reaction may be anger or defensiveness. Encouraged the PAX to try to be introspective in those moments and ask yourself what were they trying to tell me, is some of what they said true, and do I need to be better in that area. Just a reminder to try to not react and also listen to what’s behind the message even if you want to defend.