F3 Knoxville

Category: Equalizer

7-11’s

AO: the-equalizer
Q: mouthwash (Mike)
PAX: Bookman, Utah, Stripped, mouthwash (Mike), Smithers, Swimmies (Nathan Chesney), Cheney, Madoff
FNGs: None
COUNT: 8
WARMUP: ssh x20, rockettes x10, Tennessee rocking chairs x8, tie fighters x10 each way.

THE THANG: 7-11’s

– 7’s at bathhouse — pull-ups and v-ups
– 11’s at splash pad — derkins and monkey-humpers
– 7’s at boat ramp — no cheat merkins and flamingos
– 11’s at bball court — iron mikes and cdds

MARY:

– ring of fire — squat jumps
– Captain Thor’s

ANNOUNCEMENTS:

COT:

Proverbs 12:25 — Anxiety in a man’s heart weighs him down, but a good word makes him glad.

IPC Week 1

AO: the-equalizer
Q: Blindside
PAX: Blindside, Stripped, Bookman, mouthwash (Mike), Cheney, Smithers
FNGs: None
COUNT: 6
WARMUP:

Introducing… TWISTIES!

THE THANG:

IPC Week 1.

MARY:

Tour de Equalizer cooldown

COT:

Get up and get out.

Backblast Error

AO: the-equalizer
Q: Stripped
PAX: Blindside, Bookman, mouthwash (Mike), Smithers, Snowbird, Stripped
FNGs: None
COUNT: 6
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

Pivot!

AO: the-equalizer
Q: Bookman
PAX: Blindside, Stripped, Ribbed, Bookman
FNGs: None
COUNT: 4
WARMUP: getting rucksacks out the vehicles

THE THANG: coffee ruck. 6-10 oz curls during ruck

MARY: stretching

ANNOUNCEMENTS: genesis ruck launch

COT: 988

Jenga with CMUs… sorta

AO: the-equalizer
Q: Smithers
PAX: Snowbird, Stripped, Bookman, Cheney, Madoff
FNGs: None
COUNT: 6
WARMUP: SSH, mountain climbers, LBACs,

THE THANG: Mosey to smokehouse, grab CMUs, head to picnic table. Jenga – pull a block out of the tower and do 11’s with the two exercises written on the block. When the tower falls, we do a lap around the tennis court doing something with our CMUs.

MARY: Arm stretches.

ANNOUNCEMENTS:

COT: Romans 5: Perseverance! When we are hit with struggles, when failures happen, when things don’t go according to plan – persevere knowing that it produces character, and character produces hope.