F3 Knoxville

Tag: Headgear

Counting By Fives

AO: the-equalizer
Q: Bookman
PAX: High Heels, High Heels (Henry Ritchie), Mouthwash, Ribbed (Joshua Sagraves), Stripped, Snitch (Cory Beilharz ), Smithers, Bookman, Headgear
FNGs: None
COUNT: 8
WARMUP:
SSHs, Rockettes, LBACs front and back, Windmills, Cherry Pickers
THE THANG:

5-10-15-20
Rocks: BORs/Curls/OH Presses, run to bathhouse, Squats
Upper Pavalon: Incline Presses, run to bathhouse, Lunges
SplashPad: Calf Raises, run to Top of The World, LBCs
Flagpole: GA Cheerleaders, run to playground, Pull Ups

MARY:
44 hello dollys and stretching

ANNOUNCEMENTS: Hardship Hill this Saturday! Sign up if you can!!!

COT: talk about the mission statement and future plans for the area. Plant and Grow!

M&Ms

AO: the-equalizer
Q: Bookman
PAX: Snowbird, Blindside, Stripped, Mouthwash, Madoff, Ribbed (Joshua Sagraves), Smithers, Bookman, Headgear
FNGs: None
COUNT: 9
WARMUP:
SSH, TN rocking chairs, Cherry pickers

THE THANG:
Manion WOD a day early: www.travismanion.org/events/manion-wod/

MARY:
Core stuff- Imperial walkers, LBCs, GA Cheerleaders, Hello Dollys, Flutterkicks

Stretching

ANNOUNCEMENTS:
Hardship Hill5/17, Fill that May Q calendar! Check out the other AOs and even Q!

COT:
Today is my 3rd F3 anniversary. I’m thankful for the men of F3 and being a little bit biased, especially at The Equalizer. My reasons for showing up may be different than others, but knowing there’s somewhere to go at 5:30 in the morning to share in a fitness challenge and enjoy some fellowship instills my faith in others.

Plus- where else other than The Equalizer will you get to watch a training session on the soccer pitch before dawn?

Madoff 45 (and various other names)

AO: the-equalizer
Q: Madoff
PAX: Bookman, Stripped, Cheney, Headgear, Snowbird, Smithers
FNGs: None
COUNT: 7
WARMUP:
45 SSH
Jog to the Smokehouse for CMUs
THE THANG:
Tabata-Like 45 sec work, 20 sec rest, 5 sets per round
– Plank Pull Throughs
– American KB Swings
– Farmer Carry Squat Taps
– Twist and Push Out
– Freddie Mercury (last set GA cheerleaders)
– American KB Swings (4 sets and called time)
MARY:
None
ANNOUNCEMENTS:
None
COT: Happy Birthday to Madoff 45! Shared a thought about memories and how they fade so all we can do if take in every moment and enjoy it. Keep pushing to be better.

Classic Ribbed

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

THE THANG:

MARY:

ANNOUNCEMENTS:

COT: