Bookman – Page 5 – F3 Knoxville

IPC Week 2 Recovery

September 19, 2025 BackBlasts

AO: the-equalizer
Q: Cheney
PAX: Stripped, Bookman, Swimmies (Nathan Chesney), Cheney
FNGs: None
COUNT: 4
WARMUP: SSHs, Te,mpo Squats

THE THANG:
Tabata:
Calf Raises
Merikins
WWIII Sit-ups
Squats
Chest Press
American Hammers

MARY: None

ANNOUNCEMENTS:
11/8 Convergence
F3 in the nude? See Utah
Check Slack for the rest

COT: Looks out for one another

AO: the-equalizer
Q: Bookman
PAX: Blindside, Ribbed (Joshua Sagraves), Smithers, Cheney, Headgear, Stripped, Bookman, Snowbird
FNGs: None
COUNT: 8
WARMUP:
SSH,Tempo Squat
THE THANG:
IPC Week 2, Ruck
MARY:
Stretching
ANNOUNCEMENTS:
See the newsletter
COT:
Lead from the middle.

Chippendales Tryouts

September 1, 2025 BackBlasts

AO: the-equalizer
Q: Bookman
PAX: Ribbed (Joshua Sagraves), Madoff, Mouthwash, Bookman
FNGs: None
COUNT: 4
WARMUP:
SSH, tempo squats, Cherry pickers, mosey to splashpad

THE THANG:

Dice Game:
Sandbags – between each station rifle, farmer, or suitcase carry your sandbag
Stations on outside:
WW3 sit-ups
Flat Presses
Front Rack Squats
OH Presses
RDLs
The middle station is a blockee station
Repeat until time

Running lines:
Each line you run to do 1, 2, 3 star jacks (1st cone 1, 2nd cone 2, 3rd cone 3. At end, do 4 imperial walkers on a 4 count.
Repeat until time

DORA:
30 sandbag swings
60 alternating V-ups over sandbag
90 curl to OH Presses

MARY: stretching

ANNOUNCEMENTS: convergence, goruck event

COT: Be compassionate

variety!

August 4, 2025 BackBlasts

AO: the-equalizer
Q: Smithers
PAX: Snowbird, Stripped, Blindside, Cheney, Pika Pika, Madoff, Headgear, Bookman
FNGs: None
COUNT: 9
WARMUP: sshs, tempo squats, mountain climbers

THE THANG: Grab CMUs

Round 1:
Tabata squats.
Jump down, bear crawl back.
Run a lap.

Round 2:
Curls while other dude lunges down and back, alternating for 6 mins.
1 min plank.
Run a lap.

Round 3:
Dora 100 Australian snow angels, OK cheerleaders when not snow angeling.
50 crab toe touches (L/R = 1).
Run a lap.

Partial Round 4:
Rifle carry and CMU dips

MARY: n/a

ANNOUNCEMENTS: Dad camp coming up

COT: Joshua 24 – but as for me and my house we will serve the Lord. Make sure what you are serving is the Lord!

Heavy Day.

July 16, 2025 BackBlasts

AO: the-equalizer
Q: Blindside
PAX: Stripped, Snowbird, Ribbed (Joshua Sagraves), Bookman, Smithers, Cheney, Blindside, 0
FNGs: 1 0
COUNT: 7
WARMUP: 1 Squat

THE THANG:
EMOM
1-5 5 CMU Manmakers
6-10 8 Rows/8 Merkins
11-15 10 Squats / 10 Curls

Partner Work:
20 OHP
20 CMU Merkins
20 Curls
20 Thrusters
20 Rows
First partner does an exercise while the other holds CMU above head. Switch when done.

Tag: Bookman

IPC Week 2 Recovery

Lead from The Middle

Chippendales Tryouts

variety!

Heavy Day.