F3 Knoxville

Tag: Blindside

Did you hear? It’s Snowing

AO: the-equalizer
Q: Bookman
PAX: Snowbird, Blindside, Unibráu (Nick Robinson), Ribbed, Stripped
FNGs: None
COUNT: 6
WARMUP:
SSHs
Rockettes
Gradycorns
Tie Fighters
Cherry Pickers

THE THANG:
Mosey to rock pile
5 rounds of 10 each:
– rows
– curls
– OH presses
– SSHs

Mosey to bath house

7s between bathhouse and splashpad
– pull ups and squats

To the splashpad benches
– 5 rounds of 20 calf raises and 10 incline merkins
– 5 rounds of 20 lunges (total) and 20 LBCs

Long fellowship mosey to enjoy the snowfall back to the flag

MARY:
20 imperial walkers and 10 merkins, repeat until 6:15
ANNOUNCEMENTS: convergence Saturday 1/20, Haw ridge 3/1
COT: make most of the time you have with your peoples. Q got caught up and lost the thread. Don’t miss out on the things and people you’ll regret missing.

Board GAINS

AO: the-equalizer
Q: Blindside
PAX: Stripped, Ice Cold, mouthwash (Mike), Snowbird, Unibráu (Nick Robinson), Blindside, Headgear
FNGs: None
COUNT: 7
WARMUP:
Tempo Squats IC x10 | Ab-eh Vi-go-das IC x6

THE THANG:
Mosey to picnic table near pickleball court. Set up the Board GAINS game and begin.
Roll dice, move piece around the board, complete the exercise

MARY:
Small amount of stretching

ANNOUNCEMENTS:
Hot Toddy Triple Q on Saturday
Convergence on 1/20 at Big Ball
F3KnoxRucks sign ups!! Check the website!!

COT:
Be consistent. Don’t be afraid to start over. Track your progress. Get better everyday.

365 “Slurpees” and  Hollywood-style site tour of Equalizer

AO: the-equalizer
Q: Bookman
PAX: Colonel (Alex Wallace), Gobbler, Blindside, Snowbird, Stripped, Ribbed, Swimmies (Nathan Chesney), Bookman
FNGs: None
COUNT: 8
WARMUP: 10 SSHs

THE THANG: 365 burpees and a tour de Equalizer.

MARY: No time!

ANNOUNCEMENTS: Smokies Anniversary 1/6, Hot Toddy Triple Q 1/13 at Asylum Daybreak, 1/20 Convergence at Big Ball

COT: Take a look back at your year.
Your failures, your accomplishments.
Are you proud? What did you learn?
What can you improve? (hint, it’s everything)
Reflect. Be introspective. Celebrate those success!

Now what are your goals for the New Year?
Don’t forget you have help!

Have a safe and Happy New Year.
Get ready to kick ass and out the pedal to the floor in 2024.

Heavy Day Stations

AO: the-equalizer
Q: Blindside
PAX: Stripped, Ribbed, Ice Cold, mouthwash (Mike), Blindside, Smithers
FNGs: None
COUNT: 6

THE THANG:
6 stations with toys on the Tennis Court
45 seconds of work
20 seconds of rest
Rotate each time the time goes off

Jump Rope
CMU Bench Press
60lbs Sandbag squats
30lbs plate curls
20lbs Ruck rows
Alternate 10 merkins & 10 BBS

MARY:
SWB— “Stretching w/ Blindside

ANNOUNCEMENTS:
Jan 6 F3Smokies Anniversary Convergence
Jan 20 F3Knoxville Convergence

COT:
Don’t be selfish

10 Minute Timer & Repeat

AO: the-equalizer
Q: Blindside
PAX: Ribbed, Bookman, Utah, Gobbler, Snitch (Cory Beilharz ), Swimmies (Nathan Chesney), Blindside
FNGs: None
COUNT: 7
WARMUP:
SSH; Ab-e Vi-go-das: Cherry Pickers; LBAC

THE THANG:

Mosey to Tennis Court & set 10 min timer
10 squats/10 merkins
Run down and back
20 squats/20 merkins
Run down and back
30 squats/30 merkins
Lap around outside of tennis court
Repeat until timer goes off

Round 2 is the same with BBS and Shoulder Taps
Round 3 is the same with Imperial Walkers and V-ups

MARY:

Fellowship Mosey(tm) for one lap around the track
NO EXTRA CREDIT GIVEN TO THOSE WHO RAN

SWB—> Stretching With Blindside

ANNOUNCEMENTS:
-F3RoCo launch tomorrow
-F3KnoxRucks launches Jan 1, see announcement video and website for details
-F3Smokies anniversary convergence Saturday Jan 6 at Arsenal
-F3Knoxville convergence Jan 20th at BigBall

COT:

It’s never too late to change your lane.