F3 Knoxville

Category: Equalizer

The sequel WAS better than the original

AO: the-equalizer
Q: Cheney
PAX: Snowbird, Ribbed (Joshua Sagraves), Cheney
FNGs: None
COUNT: 3
WARMUP: 1 Squat

THE THANG:
Continued a variety of laps around the bearmuda triangle with exercises at each corner.

Suitcase Carries
1st Lap: 10 CMU Pull Overs at each corner
2nd Lap: 20 CMU Pull Overs at each corner

Bear Crawls
1st Lap: 10 CDDs at each corner then 20 OH Presses at end
2nd Lap: 20 CDDs at each corner then 30 OH Presses at end

Weighted Lunges
1st Lap: 10 weighted calf raises at each corner
2nd Lap: 20 weighted calf raises at each corner

Rifle Carries
1st Lap: 10 Leg Raises with CMU held at extended chest press at each corner
2nd Lap: 20 Leg Raises with CMU held at extended chest press at each corner

Suitcase Carries
1st Lap: 10 CMU Pull Overs don’t smash your face thingies at each corner
2nd Lap: 20 CMU Pull Overs don’t smash your face thingies at each corner

MARY: None

ANNOUNCEMENTS: there’s a signup sheet coming on the 31st

COT:
Leadership

Whoops

AO: the-equalizer
Q: Bookman
PAX: Smithers, Cheney, Stripped, Bookman, Madoff, Snowbird, Swimmies (Nathan Chesney)
FNGs: None
COUNT: 7
WARMUP: SSHs, mosey to smokehouse

THE THANG: ladderball, miss a throw you do either 5 burpees, 10 lunges, or 5 thrusters depending on the rung

10 curls, 50 ft rifle carry, or 10 OH presses by each team member to take a throw depending on the rung.

We suck at ladder ball

MARY:

ANNOUNCEMENTS: toddy quad Q, convergence on the 31st

COT: adjust and go

Wide and Strong

AO: the-equalizer
Q: Madoff
PAX: Cheney, Snowbird, Stripped, Bookman, Ribbed (Joshua Sagraves), Mouthwash, Smithers
FNGs: None
COUNT: 8
WARMUP:
12-9-6-9-12
– Plank Jump-ins
– BBS
– Squats
– Super Mario up the hill and walk back
THE THANG:
Tabata 8 rounds 20 sec Work 10 Sec Rest
– Eccentric Step-Ups
– Eccentric Merkins
– Weighted Glute Bridge with Abduction
– Bulgarian Eccentric Squat with a Hop
– CMU PullOvers or Deadbugs
MARY:
Return CMUs to the Smokehouse
ANNOUNCEMENTS: 2 Timothy 4:1-2 – “Be instant in season and out of season” – We must be ready to serve, protect, advise, assist, witness, etc. more or less at all times. Just a simple reminder to train yourself to be resilient and ready at all times.

COT:

Spoooooooooky Ruck

AO: the-equalizer
Q: Bookman
PAX: Ribbed (Joshua Sagraves), Cheney, Blindside, Bookman, Mouthwash, Stripped, Madoff
FNGs: None
COUNT: 7
WARMUP: 10 SSHs

THE THANG: Rick through the woods. Step ups, merkins, squats, OH Presses, and LBC dodgers (Thanks Loudon County Sheriff’s Office deputy)

MARY: none

ANNOUNCEMENTS: all the things in January

COT: pray, meditate, reflect, appreciate

Christmas Eve 2025

AO: the-equalizer
Q: Madoff
PAX: Stripped, Ribbed (Joshua Sagraves), Mouthwash
FNGs: None
COUNT: 4
WARMUP:
Warm thoughts and walk to the CMU Smokehouse and then to the Splashpad

THE THANG:

5 Rounds – 3 min work 1 min rest
10 CMU Ground to Overhead
10 CMU overhead reverse lunges
10 CMU squats
10 CMU offset merkins
10 curls
Wall Sit until 3 min mark

Tabata
Calf Raise on Bench
CMU Ground Press

MARY:
CMU carry to smokehouse

ANNOUNCEMENTS:
Jan 31 starfish

COT:
Carry the banner for Christ all year and especially during this season. Even in America most have forgotten the origins of this holiday and we have to remind those we can about Jesus and his gift. Merry Christmas!