F3 Knoxville

Tag: Bookman

men were real men, women were real women

AO: the-equalizer
Q: Ribbed
PAX: Smithers, Snitch (Cory Beilharz ), Bookman, Madoff, Swimmies (Nathan Chesney)
FNGs: None
COUNT: 6
WARMUP: Cherry Picker

THE THANG: Fellowship mosey to the smoke house
54 Card desk pickup
Spades were Curls
Clubs were OHP
Dimonds were Rows
Hearts V-Up
Joker 10 Burpee

MARY:
Smoke session
Ring of fire starting at 5
50 LBS
George Cheerleader

ANNOUNCEMENTS:
escape hall Ridge

COT:Titus 2:2 older men should be dignified, self-controlled, and sound in faith, love, and steadfastness

Was 311 That Popular?

AO: the-equalizer
Q: Bookman
PAX: Stripped, Smithers, Ribbed, Bookman
FNGs: None
COUNT: 4
WARMUP:
Fellowship Mosey:tm: to Smokehouse

THE THANG:
6 dice on the outside
OH Marches
Chest Presses
Swings
Calf Raises
Curls
Squats

In the middle do 3 burpees and move to the station of choice with your CMU. Roll dice, double that number and that’s your rep count. Move back to middle, do burpees, and go to different station. Repeat until time.

MARY:
Stretching

ANNOUNCEMENTS:
New Slack app for Q signups and blasts on 3/21
Haw Ridge 3/27- sign ups available now!

COT:
en.wikipedia.org/wiki/Henry_the_Hexapus was discovered in 2008. Never knew he was different. Just went with the flow. Couldn’t control his destiny. It was determined for him. Just like us.

Lights & Lines

AO: the-equalizer
Q: Stripped
PAX: Ribbed (Joshua Sagraves), Bookman, Smithers, Headgear, Stripped
FNGs: None
COUNT: 5
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

6 Rounds on the 6th

AO: the-equalizer
Q: Madoff
PAX: Cheney, Snowbird, Mouthwash, Ribbed (Joshua Sagraves), Bookman
FNGs: None
COUNT: 6
WARMUP:
Walk to Smokehouse and grab the CMUs
Walk to the flagpole

THE THANG:
6 rounds
– 20 CMU snatches
– 15 CMU goblet squats
– 10 straight leg sit-ups with CMU overhead
– 5 half burpees to CMU
– Rest 1 min

20s
In and outs
CMU leg overs
Flutter kicks

MARY:
10 Kentucky Cheerleaders
10 LBC on a Ribbed count
20 Freddie Mercury
1 min plank

ANNOUNCEMENTS: None

COT: Shared about my Uncle Ricky going through end of life. Reminded everyone to know what’s core important to them and hold fast.

EMOMEVENTHOUGHMADOFFDIDNTRUCK

AO: the-equalizer
Q: Cheney
PAX: Madoff, Stripped, Smithers, Snowbird, Bookman, Blindside, Cheney, Mouthwash
FNGs: None
COUNT: 8
WARMUP: SSH, TN Rocking Charis, Cherry Pickers

THE THANG:
3 – 7 minute EMOM Rounds
1st Round – w/CMU
1. Lunges: 10 reps
2. Calf Raises: 10 reps
3. Squats: 15 reps
2nd Round
1. Dips: 10 reps
2. Dry Docks: 10 reps
3. Merkins: 15 reps
3rd Round
1. LBCs: 15 reps
2. Freddy Mercury’s: 15 reps
3. Gas Pumpers: 15 reps

MARY:
5 Burpees
Australian Snow Angels
Broga
90 second Plank

ANNOUNCEMENTS:
Flag Handoff at Juco, Haw Ridge…

Rumor of a Slack App that might let us use the Q-Signup

COT:
Focus on what’s in your control