F3 Knoxville

Tag: Bookman

CMU work

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AO: dogpound
Q: Mayberry
PAX: Lightweight, Pew-pew, Bookman, Einstein, Mayberry, Aladdin
FNGs: None
COUNT: 6
WARMUP: :white_check_mark:

THE THANG: :white_check_mark:

MARY: :white_check_mark:

ANNOUNCEMENTS: None

COT: :white_check_mark:

Spooooooky Workout

AO: the-equalizer
Q: Cheney
PAX: Bookman, Stripped, Snitch (Cory Beilharz ), Ribbed (Joshua Sagraves), Swimmies (Nathan Chesney), Snowbird, Madoff, Cheney
FNGs: None
COUNT: 8
WARMUP: Cherry Pickers, Grady Corns and TN Rocking Chairs

THE THANG:
Circuit 1: Serial Killer’s Corner
– Leg Lifts: 20 reps
– Merkins: 20 reps
– Plank Jacks: 40 reps
– LBCs: 40 reps
(Repeat)
Circuit 2: Spiders’ Bathhouse
– Squats: 20 reps
– Lunges: 20 reps per leg
– Wall Sits: 40 seconds
– Calf Raises: 40 reps
(Repeat)
Circuit 3: Stonehenge Crypt
– Incline Push-ups: 20 reps
– Step Ups: 20 reps
– Plank Holds: 40 seconds
– Bear Crawls: Once around stonehenge
(Repeat)
Circuit 4: Hypodermic Hill
– CDDs: 20 reps
– Gas Pumpers: 20 reps
– Shoulder Taps: 40 reps
– BBSs: 40 reps
(Repeat)

MARY: None

ANNOUNCEMENTS: One Knox this weekend and Flag Handoff at dogpound coming next month

COT: Vulnerability feeds Trust

Large Straights are just as Important as Yahtzees

AO: the-equalizer
Q: Bookman
PAX: Ribbed (Joshua Sagraves), Stripped, Smithers, Madoff, Cheney, Bookman, Headgear
FNGs: None
COUNT: 7
WARMUP:
Motivators (7)
TN Rocking Chairs
Gradycorns
Moroccan NightClubs
Cherry Pickers

THE THANG:
1s – Hand Release Merkins
2s – Total Flamingos
3s – Gas Pumpers
4s – Merkins
5s – LBCs
6s – Calf Raises

3 of a kind – Total Dips
4 of a kind – Total Star Jacks
Full House – 10 Squats
Small Straight – 10 Incline Merkins
Large Straight – 10 each Leg Bulgarian Split Squats
Yahtzee – 10 Burpees
Chance – 1/2 total Manmakers

Loser takes runs to bath house 5 pull ups while winners do Imperial Walkers

MARY:
Something similar to a trademarked friendship walk back to the shovelflag

ANNOUNCEMENTS: OneKnox tickets until 6/11

COT: June is Men’s Mental Health Month. Check in on your dudes and yourself

No Glove Love

AO: the-equalizer
Q: Bookman
PAX: Smithers, Stripped, Snowbird, Cheney, Bookman
FNGs: None
COUNT: 5
WARMUP:
SSHs, Windmills, TN Rocking Chairs, Gradycorns, Cherry Pickers

THE THANG:
Timer Pax move the sandbag around the tennis courts

Rest of PAX:
Lines, Carioca, Super Marios, Buttkickers repeat until all PAX carry the bag twice

Side shuffle, fast feet figure 8s, hot feet high knees, broad jumps/lunges until all PAX carry bag twice

20 hillbilly walkers. Run to the other side, 20 imperial walkers, run back, repeat until time

MARY:

Stretching

ANNOUNCEMENTS: Tactical Ascent, OneKnox

COT:

Accountability isn’t just for important things

Quality Q by Qommittee

AO: the-equalizer
Q: Bookman , Snowbird, Stripped, Smithers
PAX: Stripped, Snowbird, Smithers, Bookman
FNGs: None
COUNT: 4
WARMUP: SSHs, Rockettes, Moroccan Nightclubs, Cherry Pickers

THE THANG:
A bunch of CMU work on the pickleball courts

We went by committee with an exercise on one sideline, MOT to the other, then another exercise

MARY: no time

ANNOUNCEMENTS: OneKnox. See Eliza

COT: celebrate successes, recognize where you started and how much further you have to go

One of my favorite workouts lately fellas. Just all felt good. Was tough, was fun, and enjoyed the mumblechatter. It went by quick.