F3 Knoxville

Tag: Headgear

back blast back blast!

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AO: the-equalizer
Q: Smithers
PAX: Headgear, Stripped, Cheney, Bookman, Ribbed (Joshua Sagraves), Snowbird, Madoff
FNGs: None
COUNT: 8
Warmup: SSHs, Aussie Snow Angels, Tempo Good Mornings

Mosey to pavilon

Tabata Round 1: Torso raises

Run to top of the world

Tabata Round 2: Leg raise side-to-sides

Run to bath house

Tabata Round 3: Hanging scapula pulls

Run to soccer field

Tabata Round 4: Soccer goal high pulls

Run to flagpole (half lap on track)

Tabata Round 5: Australian snow angels

Run half a lap

Tabata Round 6: GA cheerleaders

Fellowship Mosey back

MARY: n/a

CoT: Joshua 20. Look to the Holy Spirit to guide us when to show Justice, and when to show Mercy.

Candor and capture the Skunk

AO: the-equalizer
Q: Ribbed (Joshua Sagraves)
PAX: Cheney, Stripped, Bookman, Headgear, Snowbird, Smithers
FNGs: None
COUNT: 7
WARMUP:
1 tempo squate
3 Cherry Pickers
28 SSH
1 Burpee

THE THANG:
Mosey torwards the splashpad stop at the skunk parking
Line up and bear crawl to the next line and do a Welsh Dragon then bear crawl to the next and do 2 WD and so on.

Al Gore when your done.

Mosey to the Splash pad.

11’s
Step ups and run to the bathhouse and do hanging v ups

wall sits when complete.

Fellowship mosey back to the AO and streach

MARY:

Lots of streching and getting disracted bySmithers

ANNOUNCEMENTS:
July 8th Madoff handing the flag to Lightweight
July 12 Starfish up at bombshelter
September 8th 10 Year Convergence.

COT:
f3nation.com/candor
1. Graciously Telling The Hard Truth And Demanding To Hear It From Others
2. Only hard Truth requires Candor
3. From hard Truth comes love and Trust
4. Candor is a two-way street

Large Straights are just as Important as Yahtzees

AO: the-equalizer
Q: Bookman
PAX: Ribbed (Joshua Sagraves), Stripped, Smithers, Madoff, Cheney, Bookman, Headgear
FNGs: None
COUNT: 7
WARMUP:
Motivators (7)
TN Rocking Chairs
Gradycorns
Moroccan NightClubs
Cherry Pickers

THE THANG:
1s – Hand Release Merkins
2s – Total Flamingos
3s – Gas Pumpers
4s – Merkins
5s – LBCs
6s – Calf Raises

3 of a kind – Total Dips
4 of a kind – Total Star Jacks
Full House – 10 Squats
Small Straight – 10 Incline Merkins
Large Straight – 10 each Leg Bulgarian Split Squats
Yahtzee – 10 Burpees
Chance – 1/2 total Manmakers

Loser takes runs to bath house 5 pull ups while winners do Imperial Walkers

MARY:
Something similar to a trademarked friendship walk back to the shovelflag

ANNOUNCEMENTS: OneKnox tickets until 6/11

COT: June is Men’s Mental Health Month. Check in on your dudes and yourself

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?