F3 Knoxville

Category: Equalizer

Is 35 Too Much?

AO: the-equalizer
Q: Bookman
PAX: Snowbird, Cheney, Ribbed (Joshua Sagraves), Smithers, Stripped, Bookman, Mouthwash
FNGs: None
COUNT: 7
WARMUP:
SSH, Gradycorns, Tempo Squats, Rockettes
THE THANG:
7-7-7s…35-35-35s by 7s at the rock pile
Rows, Curls, OH Presses bear crawl up the hill and run around the bath house
Calf Raises, Squats, RDLs super Mario to the last street sign, mosey around Elm Street Cul-de-sac
Leg lifts, crunches, flutter kicks, lunge across parking lot, imperial walker back
MARY:
No time
ANNOUNCEMENTS:
All the good stuff
COT:
EH a guy that needs it

Running game with shoulder pain

AO: the-equalizer
Q: Cheney
PAX: Bookman, Snowbird, Blindside, Cheney, Stripped, Mouthwash
FNGs: None
COUNT: 6
WARMUP: Grady Corns, arm circles

THE THANG:
Dora:
100 Merkins at bearmuda triangle with run around stone henge
200 Dips at pavillion behind bathhouse. Run around bathhouse and bear crawl up the hill
300 Overhead presses at rock pile with run to the spooooooky cul-de-sac and back
400 Dry Docs at the flag pole with run around the track

Jog the LONG way back to the AO

MARY:
BBS, Minnesota Leg Wiggles, Freddy Mercury’s, Hello Dollys, V-ups

ANNOUNCEMENTS:
Convergence and Street Hope

COT:
Go do good things

IPC Week 2 Recovery

AO: the-equalizer
Q: Cheney
PAX: Stripped, Bookman, Swimmies (Nathan Chesney), Cheney
FNGs: None
COUNT: 4
WARMUP: SSHs, Te,mpo Squats

THE THANG:
Tabata:
Calf Raises
Merikins
WWIII Sit-ups
Squats
Chest Press
American Hammers

MARY: None

ANNOUNCEMENTS:
11/8 Convergence
F3 in the nude? See Utah
Check Slack for the rest

COT: Looks out for one another

Lead from The Middle

AO: the-equalizer
Q: Bookman
PAX: Blindside, Ribbed (Joshua Sagraves), Smithers, Cheney, Headgear, Stripped, Bookman, Snowbird
FNGs: None
COUNT: 8
WARMUP:
SSH,Tempo Squat
THE THANG:
IPC Week 2, Ruck
MARY:
Stretching
ANNOUNCEMENTS:
See the newsletter
COT:
Lead from the middle.