F3 Knoxville

Category: Equalizer

Better late than never

AO: the-equalizer
Q: mouthwash (Mike)
PAX: Blindside, Lightweight, Madoff, mouthwash (Mike), Ribbed
FNGs: None
COUNT: 5
WARMUP: ssh x20, tempo squats, windmill, little bit of this and little bit of that

THE THANG: Tabata under the pavilion.

– merkins
– Squat jumps
– Box cutters
– Carolina dry docks
– Bulgarian split squats
– Side crunches
– Dips
– Calf raises

MARY:

ANNOUNCEMENTS:

COT:

We Found A Barrel

AO: the-equalizer
Q: Bookman
PAX: Snowbird, Glamper, Lizzy, Ribbed, Utah, Madoff
FNGs: None
COUNT: 7
WARMUP: SSHs, Tie Fighters, Gradycorns, Cherry Pickers

THE THANG: Ruck around to various Equalizer Landmarks. Some carrying extra weight. Do some exercises at the landmarks.

Blindside we found a barrel at the dock. Think it’s a good idea for a Tetanus Challenge for a ruck event.

MARY: None

ANNOUNCEMENTS: Haw Ridge, Smokies Convergence, GTE

COT: Stay Positive!

AMRAP/EMOM at The Equalizer

AO: the-equalizer
Q: Blindside
PAX: Stripped, Ribbed, Madoff, Blindside
FNGs: None
COUNT: 4

WARMUP:

Side Stratal Hops
LBAC
Tempo Squats

THE MOLESKIN:

AMRAP (15 mins):
5 burpees
10 Thrusters
12 High Pulls
15 Clean & Press
20 Curls
Lap around splashpad

EMOM:
Min 1–> 10 burpees
Min 2–> 15 Thrusters
Min 3–> 10 WW3 sit-ups
Min 4–> Rest

(We don’t know what Stripped was doing, but it wasn’t the above workout)

ANNOUNCEMENTS:
EFHR 4/5
GTE 4/26

COT:
What are your 5 non-negotiables?

Heavy Day: Now with Movement

AO: the-equalizer
Q: Blindside
PAX: Ribbed, Stripped, Headgear, Bungee, Smithers, Bookman, Blindside, Madoff
FNGs: None
COUNT: 8

WARMUP: we warmed up

THE THANG:
With Rucks on…
11s of merkins and squats at Flagpole and Playground. Slow and good form. Shuffle in between if you’re feeling spicy.

Rounds of 10 at the Bathouse:
Pull-ups (slick)
WW3 Sit-ups
Lunges (10 each leg)
Merkins
Shuffle down ramp and back up R/R

Standard Ruck up Carpenter’s Hill and back to AO

MARY:
SWB: Stretching w/ Blindside

ANNOUNCEMENTS:
Escape from Haw Ridge 4/5
GTE 4/26-4/28

COT:
Be intentional.

Runaround Sue

AO: the-equalizer
Q: Bookman
PAX: Snitch (Cory Beilharz ), Stripped, Utah, Swimmies (Nathan Chesney), Snowbird, Madoff, Bookman
FNGs: None
COUNT: 7!
Warm-up:
• Slowsy to the basketball court
• SSHs
• Cherry pickers
• Leg stretches
• Arm circles
The Thang:
• Lines at BBall court sprints
• Rest for 30 seconds
• Side shuffle
• Rest for 30 secs
• Karaoke
• Rest for 30 seconds
• Bernies
• Rest for 30 secs
• Bernies
• Rest for 30
• Karaoke
• Rest for 30
• Side Shuffle
• Rest for 30
• Lines
• Mosey to flag pole
• 1 lap around track
• Burpees for 1 minute
• Mountain climbers for 1 minute
• Rest for 30 secs
• 1 lap around track
• Merkins for 1 minute
• LBCs for 1 minute
• Rest for 30 secs
• 1 lap around track
• CDDs for 1 minutes
• Hello Dollys for 1 minute
• Rest for 30 seconds
• 2 laps around track
MARY: No time
ANNOUNCEMENTS:
Convergence next Saturday 2/17, Haw Ridge and GrowRuck in April
COT: @Snitch with the inspiring drop of Proverbs 6 verse 9-11 on Monday. Has had me thinking since Monday. Stuff is hard, difficult, but you come out the other side better for it. Stick with it! Thank you @Snitch!