F3 Knoxville

Tag: Bookman

How Do You Turn A Duck into a Soul Singer?…

AO: the-equalizer
Q: Bookman
PAX: mouthwash (Mike), Ribbed, Cheney, Lilo, Madoff, Bookman
FNGs: None
COUNT: 6
WARMUP: SSHs, Tie Fighters, Tempo Squats, Trmpo Merkins, Cherry Pickers

THE THANG:
Mosey to splash pad, dips, 20 sec on, 20 sec off 3x

Mosey to the trail- mountain climbers in the same cadence,

To Admiral Farragut Park, merkins, squats, and LBCs and some running at the park

Back through the woods. Lunges

Back to Stonehenge, step ups

To the bath house for pull ups or dead hangs

Long way back to the flag, imperial walkers until time

MARY: None

ANNOUNCEMENTS: UnCOVEred 7/13

COT: had some fun and read some dad jokes in honor of Father’s Day

…you put it in the microwave until it’s Bill Withers

Chipper-Style

AO: the-equalizer
Q: Madoff
PAX: mouthwash (Mike), Snitch (Cory Beilharz ), Ribbed, Bookman, Ice Cold, Cheney, Lilo
FNGs: None
COUNT: 8
WARMUP:
15 SSH
15 Rockettes
15 Tempo Squats (last 5 in reverse fast down, slow up)
5 Knoxville Cherry Pickers
15 Arm circles (5 little forward, 5 little backward, 5 big forward)
Slow mozy around track to bottom of bearmuda

THE THANG:
As a Group – Stop when the 6 stops
– 150 jump rope (pretend)
– 125 BBS
– Run up to the pavilion – 100 box step-ups (each leg 100 reps)
– Run down to rock pile – 75 Romanian deadlifts with a rock
– Run to flag pole – 25 No Cheat Merkins (def saw some cheaters :slightly_smiling_face: )
– Run long way back to AO

MARY:
5 burpees
20 imperial walkers
5 burpees
20 flutter kicks
20 deadbugs
20 LBCs
5 burpees
5 burpees
5 slow cherry pickers
Flamingo stretch 5 each leg

ANNOUNCEMENTS:
Reminder to check newsletter

COT:
Discussed wisdom, what it means to me, and encouragement to pursue it as men.

The pavilion didn’t flood

AO: the-equalizer
Q: Bookman
PAX: Bookman, Madoff, Stripped
FNGs: None
COUNT: 3
WARMUP:

SSHs, LBACs, Cherry Pickers, Tempo Squats

THE THANG:

4 rounds and change

25 SSHs
25 Bent Over Rows
50 Merkins
75 Air Squats

MARY:

LBCs
Box Cutters
Freddie Mercuries
Flutterkicks
Stargazers just listening to the rain on the metal roof of the pavilion

ANNOUNCEMENTS:

Hardship Hill today
F3 In The Nude this summer

COT:

Bill Curry: “There are two pains in life. The pain of hard work. The pain of regret. One is temporary. The other lasts a lifetime.”

Heavy Day at the Equalizer

AO: the-equalizer
Q: Ribbed
PAX: Tonka, Stripped, Bookman, Unibráu (Nick Robinson), Smithers, Cheney, Ribbed, Utah
FNGs: None
COUNT: 8
WARMUP: squats and toe touches

THE THANG: put on our bags and sandbags and walk to the flagpole
EMOM exercises 20 count with a little rucking around the track ~8th time through the EMOM we stop and take one lap with the weights
-Curls
-Side extensions standing
-merkens
-squats
-shoulder taps

MARY: mosey back to the AO for a little stretching

ANNOUNCEMENTS: the nude was talked about

COT: –Ephesians 3:1-6

Deflategate 2024

AO: the-equalizer
Q: Bookman
PAX: Cheney, Ribbed, Blindside, Bookman, Snitch (Cory Beilharz ), Lilo, Madoff, Headgear, Stripped
FNGs: None
COUNT: 9
WARMUP: SSHs, Uninterested Abe Vagodas, Cherry Pickers

THE THANG:
Dodgeball!
Throw the ball, burpee
Get hit, 5 burpees
When you score, rifle carry a sandbag to the other side of the pickleball court
First to 10 watches losers do 20 monkey humpers
Every five we do a bonus exercise:
Hello dollys, Freddie mercuries, LBCs, Squats, Lunges
Session ended in a 2-2 tie

MARY: no time, we dodgeballed

ANNOUNCEMENTS: hardship hill 5/27, thunderhead hike 5/18, F3 In The Nude this summer. Wax accordingly.

COT: Keep each other accountable. I will get 5 unassisted push ups by 5/12/25. If not, I need to held accountable.

Most importantly, thanks for starting off the first day of 43 with a ton of fun. I look forward to being out there every MWF and miss it when I can’t be or fartsack.