Madoff – Page 18 – F3 Knoxville

We Found A Barrel

March 13, 2024 BackBlasts

AO: the-equalizer
Q: Bookman
PAX: Snowbird, Glamper, Lizzy, Ribbed, Utah, Madoff
FNGs: None
COUNT: 7
WARMUP: SSHs, Tie Fighters, Gradycorns, Cherry Pickers

THE THANG: Ruck around to various Equalizer Landmarks. Some carrying extra weight. Do some exercises at the landmarks.

Blindside we found a barrel at the dock. Think it’s a good idea for a Tetanus Challenge for a ruck event.

MARY: None

ANNOUNCEMENTS: Haw Ridge, Smokies Convergence, GTE

COT: Stay Positive!

Two Tabatas in One Week

March 8, 2024 BackBlasts

AO: the-farm
Q: Choir Boy
PAX: Choir Boy, Aladdin, Einstein, Lightweight, Trash Panda, Madoff
FNGs: None
COUNT: 6
WARMUP: Yep

THE THANG: Mosey to the big pavilion for a Tabata workout – 8 rounds of the exercise at 20 seconds on and 10 seconds off. The rounds were CDDs, lunges, leg lifts, merkins, convergence step-ups (4 rounds on one leg and switch for 4 rounds on the other leg). I may be forgetting one. We ran around the playground in between rounds. Mosey back to the AO.

MARY: 25 American hammers on a 4-ct and held plank until time (under a minute).

ANNOUNCEMENTS: Escape from Haw Ridge, GTE, Smokies convergence

COT: Enjoy the time that you have while you still have it.

Three Ladders – Plus running the light poles

March 7, 2024 BackBlasts

AO: dogpound
Q: Earmuffs (Dan Studt)
PAX: Lightweight, Ribbed, Tank (Chris DeFranco), Madoff, mouthwash (Mike), cclark2284
FNGs: None
COUNT: 7
WARMUP:
20 SSH
15 Tempo Squats
10 Tie Fighter Forward
10 Tie Fighters Backwards
10 Tempo Merkins
5 Cherry Pickers

THE THANG:
First 5 – Core
10 LBCs
10 American Hammers
10 Flutter Kick (each leg)
10 Box Cutters
Six-Pack (heel taps, right oblique, left oblique, LBC, leg raises, WWII)

Second 5 – Legs
10 Squats
10 Lunges (each leg)
10 Flamingos (each leg)
10 Mountain Climbers
10 Bulgarian Split Squats (each leg)

Third 6 – Upper body
10 Merkins
10 Shoulder Taps
10 Diamond Merkins
10 CDDs
10 Merkin Jack (Plank Jack done at the bottom of the Merkin)
10 at the Backbone: 10-second hang, 10-second lower from chin up, 10 pull ups

MARY:
Ring of Fire
3 Squats counting down to 1
3 Merkins counting down to 1 (with some claps)

ANNOUNCEMENTS:
Escape Haw Ridge and Smokies Convergence

COT:
Earmuffs spoke his heart!

AMRAP/EMOM at The Equalizer

March 6, 2024 BackBlasts

AO: the-equalizer
Q: Blindside
PAX: Stripped, Ribbed, Madoff, Blindside
FNGs: None
COUNT: 4

WARMUP:

Side Stratal Hops
LBAC
Tempo Squats

THE MOLESKIN:

AMRAP (15 mins):
5 burpees
10 Thrusters
12 High Pulls
15 Clean & Press
20 Curls
Lap around splashpad

EMOM:
Min 1–> 10 burpees
Min 2–> 15 Thrusters
Min 3–> 10 WW3 sit-ups
Min 4–> Rest

(We don’t know what Stripped was doing, but it wasn’t the above workout)

ANNOUNCEMENTS:
EFHR 4/5
GTE 4/26

COT:
What are your 5 non-negotiables?

Heavy Day: Now with Movement

February 28, 2024 BackBlasts

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.