F3 Knoxville

Category: Equalizer

30s and Laps

AO: the-equalizer
Q: Smithers
PAX: Snowbird, Ribbed (Joshua Sagraves), Madoff, Headgear, Cheney, Stripped
FNGs: None
COUNT: 7
WARMUP: SSH, gradycorns, tempo squats

THE THANG:
30 reps with a lap after each set:
Step ups
Incline single leg GA cheerleaders
Incline merkins
AUS snow angels
Jump squats
Sit outs
Mountain climbers
CDDs
Flutter kicks
Lunges
Plank jacks
Dips
Calf raises
Decline merkins
MARY: stretching

ANNOUNCEMENTS: starfishing soon

COT: Trust God’s perfect timing.

Rainy Dora

AO: the-equalizer
Q: Smithers
PAX: Headgear, Stripped, Blindside, Ribbed (Joshua Sagraves), Mouthwash, Cheney
FNGs: None
COUNT: 7
WARMUP: SSH, tempo squats, lbacs

THE THANG: Dora:
100 Incline merks, wall sit.
200 Step-ups, plank.
300 BBS, imperial walkers.
200 squats, supine hang.
100 decline merks, hillbilly walkers.

MARY: stretching

ANNOUNCEMENTS:

COT: When you feel like you’re messing up, trust that God will carry you through and give you the abilities, words, or knowledge that you lack. If he gives you the mission, he will equip you.

Naughty, naughty 12 days of CMU’s

AO: the-equalizer
Q: Ribbed (Joshua Sagraves)
PAX: Mouthwash, Stripped, Cheney, Smithers, Snowbird, Ribbed (Joshua Sagraves)
FNGs: None
COUNT: 6
WARMUP: A bunch of Arms

THE THANG:

:christmas_tree: Overhead Press x 10
2 – Santa Squat Thrusters
:santa: Squat + CMU Press x 2
3 – Wise Men Curls
:muscle: CMU Curls x 3
4 – Calling Calf Raises (with CMU)
:goat: Calf Raises on CMU edge x 4
5 – Golden Rows
:star: Bent-over CMU Rows x 5
6 – Geese-a-Lunging
:swan: Lunges (holding CMU Goblet-style) x 6 each leg
7 – Swings-a-Swinging
:notes: CMU Kettlebell Swings x 7
8 – Maids-a-Murder-Bunnying
:rabbit2: Murder Bunnies forward 8 paces, then rifle carry back
9 – Ladies Leg Raises
:sparkles: Flutter Kicks holding CMU overhead x 9 IC
10 – Lords-a-Lifting
:crown: Deadlifts with CMU x 10
11 – Pipers Planking
:trumpet: 11-second CMU Plank hold (CMU on back if PAX want challenge)
12 – Drummers Drumming
:drum_with_drumsticks: 12 Block Burpees (burpee using CMU for the overhead portion)

MARY: No time

ANNOUNCEMENTS: None

COT:

History day!

AO: the-equalizer
Q: Smithers
PAX: Headgear, Cheney, Stripped, Madoff
FNGs: None
COUNT: 5
WARMUP: SSH, tempo squats

THE THANG: On 17 November:
1869: The Suez Canal was officially opened in Egypt, connecting the Mediterranean and Red Seas. – Walk like an Egyptian

1903: The Russian Social Democrats officially split into the Bolsheviks and Mensheviks factions. – Russian dips

1885 – Serbo-Bulgarian War: The decisive Battle of Slivnitsa begins. BSS

1896 – The Western Pennsylvania Hockey League began playing at Pittsburgh’s Schenley Park Casino. Apollo Onos

1831 – Ecuador and Venezuela are separated from Gran Colombia. Cocaine Bear Crawl

1856 – American Old West: On the Sonoita River in present-day southern Arizona, the United States Army establishes Fort Buchanan in order to help control new land acquired in the Gadsden Purchase. – Railroad Tracks

1511 – Henry VIII of England concludes the Treaty of Westminster, a pledge of mutual aid against the French, with Ferdinand II of Aragon. Duck jousting

1558: Elizabeth I became Queen of England following the death of Mary I. – Elizabeth Warren

MARY: Freddy mercs, glute bridge

ANNOUNCEMENTS: n/a

COT: Romans 8:29. Focus on consistency, not perfection. We cannot make ourselves perfect. We can choose to be consistent in prayer and Bible reading. God handles the perfection part.

Ladder-MOM

AO: the-equalizer
Q: Cheney
PAX: Snowbird, Bookman, Madoff, Ribbed (Joshua Sagraves), Cheney, Smithers, Stripped, Mouthwash
FNGs: None
COUNT: 8
WARMUP: 1 Burpee

THE THANG:
EMOM-Ladder
9 minute EMOM. Climb reps for first 5 minutes, then back down till 9 minutes hits
10, 11, 12, 13, 14, 13, 12, 11, 10
Set 1
– OH Press
– Weighted Squats
– BBS
Set 2
– Chest Press
– Step Ups
– American Hammers
Set 3
– Merkins
– Lunges
– CMU Swings

MARY:

ANNOUNCEMENTS: Convergence and check slack

COT: Communication should prioritize connection over conquest