F3 Knoxville

Tag: Bookman

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.

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!