Equalizer – Page 15 – F3 Knoxville

Welsh Dragons and their Deconstruction

February 24, 2025 BackBlasts

AO: the-equalizer
Q: Ribbed (Joshua Sagraves)
PAX: Stripped, Mouthwash, Cheney, Snowbird, Headgear
FNGs: None
COUNT: 6
WARMUP: squat
SSH

THE THANG:Mosey to the tennis courts
Some sprints to move and warm up

Mosey to the feild and do 11s from one soccer goal to another.
bbs and Hand release merkins

Mosey to playground 11s from merkins run up to bathhouse and do pullups.

Mosey to parking and every parking spot every bar crawl and every line plank jack.

Mosey back

MARY: knoxville cherry pickers

ANNOUNCEMENTS: nope

COT:If we say we have fellowship with him while we walk in darkness, we lie and do not practice the truth. 7 But if we walk in the light, as he is in the light, we have fellowship with one another, and the blood of Jesus his Son cleanses us from all sin. 8 If we say we have no sin, we deceive ourselves, and the truth is not in us. 9 If we confess our sins, he is faithful and just to forgive us our sins and to cleanse us from all unrighteousness. 10 If we say we have not sinned, we make him a liar, and his word is not in us.

walk in the light men. Have fellowship with one another!

heavy day in the snow

February 19, 2025 BackBlasts

AO: the-equalizer
Q: Smithers
PAX: Stripped, Snowbird, Bookman, Cheney
FNGs: None
COUNT: 5
WARMUP: SSH, squats, arm circles

THE THANG: mosey to smokehouse, grab CMUs, carry to Pavilon. Rotating minute long exercises while one person keeps time by planking.

MARY: stretches

ANNOUNCEMENTS: haw ridge

COT: Proverbs 3:5-6. Trust in the Lord with all your heart and lean not on your own understanding. In all your ways acknowledge him, and he will direct your path.

Ain’t Talkin About Love

February 14, 2025 BackBlasts

AO: the-equalizer
Q: Bookman
PAX: Cheney, Stripped, Mouthwash, Ribbed (Joshua Sagraves), Smithers, Snowbird, Bookman
FNGs: None
COUNT: 7
WARMUP: SSH, Rockettes, Abe Vigodas, Gradycorns

THE THANG: 52 card pick up with a run between cards to the playground with 3 pull ups

MARY: stretching

ANNOUNCEMENTS: haw ridge, hardship hill, ice bears, checking the Q calendar

COT: love each other, remember the golden rule

What Stripped Said…

February 12, 2025 BackBlasts

AO: the-equalizer
Q: Madoff
PAX: Cheney, Ribbed (Joshua Sagraves), Stripped
FNGs: None
COUNT: 4
WARMUP:
10 SSH (Grady Corn for the injured)
20 Tie Fighters (10 each way)
10 Tempo Squats
10 TN Rocking Chairs

THE THANG:
Tabata (hope I can remember) – 8 rounds 20 sec work 10 sec rest 1 minute rest between sets
1. Step Ups with High Knee
2. Suitcase Crunches
3. Squats
4. Heels to Heaven
5. Glute Bridge Leg Lifts
6. Calf Raises
7. Bear Shoulder Taps
8. Step Ups with High Knee

MARY: Cherry Picker Stretch for 50 sec

ANNOUNCEMENTS: Newsletter

COT: PERSEVERANCE is the steadfastness in doing something despite difficulty or delay in achieving success. It’s the ability to keep pushing forward, maintain consistent effort, and stay committed to a goal when facing obstacles or setbacks.

In essence, it’s about not giving up when things get tough. It’s often seen as a key trait for achieving long-term success and personal growth.

Heavy Day. Shoulders and Such.

February 5, 2025 BackBlasts

AO: the-equalizer
Q: Blindside
PAX: Stripped, Bookman, Blindside, Snowbird, Madoff, Mouthwash, Cheney, Ribbed (Joshua Sagraves), Smithers
FNGs: None
COUNT: 9
THE THANG:
1. AMRAP 5 mins (5 reps each)
Pull-ups
Merkins
Goblet squat
BBS
2. AMRAP 5 mins (5 reps each)
Partner up
Farmer Carry two CMUs down and around ramp
Partner holds plank
Switch
3. AMRAP 5 mins (5 reps each)
Pull-ups
Squat and press w/ CMU
BBS
4. AMRAP 5 mins (5 reps each)
Partner up again
Rifle Carry down and around ramp
Partner holds plank

MARY:
7 mins of fun