F3 Knoxville

Tag: Blindside

How Many are we doing?

AO: the-equalizer
Q: Bookman
PAX: Madoff, Stripped, Cheney, Blindside, Smithers, Mouthwash, Bookman
FNGs: None
COUNT: 7!
WARMUP: SSHs, LBACs, Tempo Squats

THE THANG:

Dora with CMUs
100 OH Presses
200 Curls
250 Flat Presses
300 Lunges
350 Calf Raises
400 LBCs

MARY: a lil stretchin

ANNOUNCEMENTS:

Hardship Hill, Fun Farm Friday Flag Handoff in Farragut, The Equalizer will be closed to attend

COT: Everyone joined F3 for a reason. We talked a little about what some of our reasons were. Everyone’s intentions and reasons might be different, remember that in your daily interactions with everyone. Be considerate and compassionate

for the boys

AO: the-equalizer
Q: Ribbed (Joshua Sagraves)
PAX: Stripped, Madoff, Smithers, Blindside, Cheney, Ribbed (Joshua Sagraves)
FNGs: None
COUNT: 6
WARMUP: had to be there

THE THANG: I hurt my back but got through 52 cards

MARY: we stretched a lot

ANNOUNCEMENTS: Hawridge this weekend

COT:

Heavy Day. Shoulders and Such.

AO: the-equalizer
Q: Blindside
PAX: Stripped, Bookman, Blindside, Snowbird, Madoff, Mouthwash, Cheney, Ribbed (Joshua Sagraves), Smithers
FNGs: None
COUNT: 9
THE THANG:
1. AMRAP 5 mins (5 reps each)
Pull-ups
Merkins
Goblet squat
BBS
2. AMRAP 5 mins (5 reps each)
Partner up
Farmer Carry two CMUs down and around ramp
Partner holds plank
Switch
3. AMRAP 5 mins (5 reps each)
Pull-ups
Squat and press w/ CMU
BBS
4. AMRAP 5 mins (5 reps each)
Partner up again
Rifle Carry down and around ramp
Partner holds plank

MARY:
7 mins of fun

Leg PT

AO: the-equalizer
Q: Madoff
PAX: Stripped, Ribbed (Joshua Sagraves), Cheney, Bookman, mouthwash (Mike), Swimmies (Nathan Chesney), Snowbird, Blindside
FNGs: None
COUNT: 9
WARMUP:
20 SSH
20 SSH (not a typo)
5 Knoxville Cherry Pickers
10 Rockettes
Mozy to Bearmuda, Bear Crawl for a bit, Mozy to Splashpad

THE THANG:
3 sets with a Run in Between:
– Single leg broad jumps (10 sets each leg)
– Single leg couch lunge hops (10 each leg)
– Skater jumps 30 (total)
– 20 – 1 leg calf raises (each leg)
– 20 – 1 leg curtesy lunges (total)
– Tempo squats until the 6
As a group – Mario jumps, Bernie, and Long lunges

Once Complete:
10 Burpee with Knee Tuck Jump
30 Squats
20 Plyo Merkins
20 Squats to Lateral Jump

Mozy around track back to AO

MARY:
15 Gas Pumpers
10 Plyo Merkins
15 Futter Kicks

ANNOUNCEMENTS: Mentioned a cancellation and to read the newsletter. Should have mentioned the January 14th State of F3 Union meeting (check emails)

COT: 2 Parts. 1 – Steady work over time produces results and I mentioned how proud I was of my Daughter for completing her PT over a few months and being back in track and cross country. 2 – The workouts we did today were things we always do PLUS a little extra and they were MUCH MUCH harder. So reminder that we can always push ourselves to be better and even a small change can make something that’s “normal” much harder and produce more results.