F3 Knoxville

Tag: Bookman

Plyo-bata

AO: the-equalizer
Q: Snowbird
PAX: mouthwash (Mike), Bookman, Madoff, Stripped, Ice Cold
FNGs: None
COUNT: 6
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

Heavy Day: Now with Movement

AO: the-equalizer
Q: Blindside
PAX: Ribbed, Stripped, Headgear, Bungee, Smithers, Bookman, Blindside, Madoff
FNGs: None
COUNT: 8

WARMUP: we warmed up

THE THANG:
With Rucks on…
11s of merkins and squats at Flagpole and Playground. Slow and good form. Shuffle in between if you’re feeling spicy.

Rounds of 10 at the Bathouse:
Pull-ups (slick)
WW3 Sit-ups
Lunges (10 each leg)
Merkins
Shuffle down ramp and back up R/R

Standard Ruck up Carpenter’s Hill and back to AO

MARY:
SWB: Stretching w/ Blindside

ANNOUNCEMENTS:
Escape from Haw Ridge 4/5
GTE 4/26-4/28

COT:
Be intentional.

Runaround Sue

AO: the-equalizer
Q: Bookman
PAX: Snitch (Cory Beilharz ), Stripped, Utah, Swimmies (Nathan Chesney), Snowbird, Madoff, Bookman
FNGs: None
COUNT: 7!
Warm-up:
• Slowsy to the basketball court
• SSHs
• Cherry pickers
• Leg stretches
• Arm circles
The Thang:
• Lines at BBall court sprints
• Rest for 30 seconds
• Side shuffle
• Rest for 30 secs
• Karaoke
• Rest for 30 seconds
• Bernies
• Rest for 30 secs
• Bernies
• Rest for 30
• Karaoke
• Rest for 30
• Side Shuffle
• Rest for 30
• Lines
• Mosey to flag pole
• 1 lap around track
• Burpees for 1 minute
• Mountain climbers for 1 minute
• Rest for 30 secs
• 1 lap around track
• Merkins for 1 minute
• LBCs for 1 minute
• Rest for 30 secs
• 1 lap around track
• CDDs for 1 minutes
• Hello Dollys for 1 minute
• Rest for 30 seconds
• 2 laps around track
MARY: No time
ANNOUNCEMENTS:
Convergence next Saturday 2/17, Haw Ridge and GrowRuck in April
COT: @Snitch with the inspiring drop of Proverbs 6 verse 9-11 on Monday. Has had me thinking since Monday. Stuff is hard, difficult, but you come out the other side better for it. Stick with it! Thank you @Snitch!

A Rucking Good Time

AO: the-equalizer
Q: Blindside
PAX: Stripped, Ribbed, Brick, Snowbird, Utah, Blindside, Bookman
FNGs: None
COUNT: 7
WARMUP:
Typical Blindside-y Warm-upy Things

THE THANG:
Take Rucks and Sandbags to the Tennis Courts. 1 Slick lap around the track.
2 Rounds of various reps for each exercise with 30 second rest in between.
12 Croc Merkins
15 Ruck Thrusters
10 Ruck Curls
10 Ruck Front Raises
Down & Back Bear Crawl
10 (each leg) Lunge Twists
10 4ct. Mountain Climbers
15 Ruck Swings or Ruck Rows
10 Slick Burpees
Ruck-on, Ruck-pace Lap

MARY:
Stretching with Blindside

ANNOUNCEMENTS:
-SIGN UP FOR GTE!!!
-Big Ball Convergence rescheduled for 2/17. See Slack for new sign-up sheet
-Escape From Haw Ridge date TBD
-Hardship Hill on Memorial Day

COT:
Don’t spend time being negative about other people. Instead, spend that time figuring out how to build up their capacity.

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.