Equalizer – Page 8 – F3 Knoxville

Chippendales Tryouts

September 1, 2025 BackBlasts

AO: the-equalizer
Q: Bookman
PAX: Ribbed (Joshua Sagraves), Madoff, Mouthwash, Bookman
FNGs: None
COUNT: 4
WARMUP:
SSH, tempo squats, Cherry pickers, mosey to splashpad

THE THANG:

Dice Game:
Sandbags – between each station rifle, farmer, or suitcase carry your sandbag
Stations on outside:
WW3 sit-ups
Flat Presses
Front Rack Squats
OH Presses
RDLs
The middle station is a blockee station
Repeat until time

Running lines:
Each line you run to do 1, 2, 3 star jacks (1st cone 1, 2nd cone 2, 3rd cone 3. At end, do 4 imperial walkers on a 4 count.
Repeat until time

DORA:
30 sandbag swings
60 alternating V-ups over sandbag
90 curl to OH Presses

MARY: stretching

ANNOUNCEMENTS: convergence, goruck event

COT: Be compassionate

Madoff’s Return

August 6, 2025 BackBlasts

AO: the-equalizer
Q: Madoff
PAX: Smithers, Ribbed (Joshua Sagraves), Snowbird, Cheney, Stripped
FNGs: None
COUNT: 6
WARMUP:
10 SSH
10 Tempo Squats
1 walk to smokehouse and 1 walk to flagpole with CMU

THE THANG:
Tabata
1. Squat Hold Hammer Curl
2. Alt Kickstand Swings
3. Chainsaw Rows
4. Uppercuts
5. Weighted Flamingo
6. Deadlift, Clean, Press
7. Goblet Hold High March

Return CMU to Smokehouse and back to AO

MARY: Nope

ANNOUNCEMENTS: 10 year convergence and check the newsletter

COT: Shared a little about asking my Wife to challenge me to demonstrate more spirituality and how I am now reading and journaling the Bible every day and also doing a 9O day graduation devotional daily with my Son. Be open to growth and challenge from an outside source.

variety!

August 4, 2025 BackBlasts

AO: the-equalizer
Q: Smithers
PAX: Snowbird, Stripped, Blindside, Cheney, Pika Pika, Madoff, Headgear, Bookman
FNGs: None
COUNT: 9
WARMUP: sshs, tempo squats, mountain climbers

THE THANG: Grab CMUs

Round 1:
Tabata squats.
Jump down, bear crawl back.
Run a lap.

Round 2:
Curls while other dude lunges down and back, alternating for 6 mins.
1 min plank.
Run a lap.

Round 3:
Dora 100 Australian snow angels, OK cheerleaders when not snow angeling.
50 crab toe touches (L/R = 1).
Run a lap.

Partial Round 4:
Rifle carry and CMU dips

MARY: n/a

ANNOUNCEMENTS: Dad camp coming up

COT: Joshua 24 – but as for me and my house we will serve the Lord. Make sure what you are serving is the Lord!

Heavy Day 3.0

July 23, 2025 BackBlasts

AO: the-equalizer
Q: Ribbed (Joshua Sagraves)
PAX: Smithers, Daniel Bulger, Daniel Bulger AKA Pika-Pika
FNGs: 1 Daniel Bulger AKA Pika-Pika
COUNT: 4
WARMUP: Cherry pickers
5 squats
10 OH Claps
10 Seal Claps

Walk to smoke house

THE THANG: Tabota that we moved down from 30 second on 10 seconds off to the Choir Boy approved 20 seconds on 10 seconds off.

Curls
OHP
Goblet squats
Lunges
Georga Cheerleaders
V-Ups

MARY:

ANNOUNCEMENTS: Dad Camp, 10 year Convergence

COT: Psalm 23 : 6 “Surely goodness and mercy…” That goodness and mercy is active and is good objectively even if I don’t think it is.

Heavy Day.

July 16, 2025 BackBlasts

AO: the-equalizer
Q: Blindside
PAX: Stripped, Snowbird, Ribbed (Joshua Sagraves), Bookman, Smithers, Cheney, Blindside, 0
FNGs: 1 0
COUNT: 7
WARMUP: 1 Squat

THE THANG:
EMOM
1-5 5 CMU Manmakers
6-10 8 Rows/8 Merkins
11-15 10 Squats / 10 Curls

Partner Work:
20 OHP
20 CMU Merkins
20 Curls
20 Thrusters
20 Rows
First partner does an exercise while the other holds CMU above head. Switch when done.