F3 Knoxville

Goth Equalizer

AO: the-equalizer
Q: Bookman
PAX: Blindside, Cheney, Mouthwash, Madoff, Snowbird, Ribbed (Joshua Sagraves), Stripped, Bookman
FNGs: None
COUNT: 8
WARMUP:
SSHs, Rockettes, LBACs, Cherry Pickers
THE THANG: 20 reps each station
4 stations on 1 half of the tennis courts
2 CMUs -> Deadlifts and Squats
2 sandbags -> Floor Presses and B.O.Rs.
2 CMUS -> Core choices of Leg Lifts holding the CMU, American Hammers, BBS, or Oklahoma Cheerleaders
2 Resistance Bands -> OH Presses or Curls. Mainly avoid getting snapped in the face
Movement between stations is either lunges or bear crawls

MARY: Stretching

ANNOUNCEMENTS: Hardship hill on 5/17

COT: “Perfection is not attainable, but if we chase perfection, we can catch excellence”. Vince Lombardi

…Not only is that from Blindside’s favorite team’s coach, it’s a great way to frame expectations. We need to always get better, no matter what we’re doing, but it gives us something to strive for with realistic goals in the end.

I’m always glad to get out in the gloom. This morning felt lackluster for me. I’m tired, couldn’t get the music to work, and the workout didn’t feel fluid or fulfilling to me. For those that felt the same, I’m sorry. I tried something different today so it was a mental win. Those count just the same. Glad I had some guys out there that were encouraging and we could have some good conversations and jokes.

No one got hurt by the bands either. That’s a bigger win.

Come on out for a Good Friday Mouthwash Q. Been looking forward to it since I saw it on the calendar. You should as well.

How Many are we doing?

AO: the-equalizer
Q: Bookman
PAX: Madoff, Stripped, Cheney, Blindside, Smithers, Mouthwash, Bookman
FNGs: None
COUNT: 7!
WARMUP: SSHs, LBACs, Tempo Squats

THE THANG:

Dora with CMUs
100 OH Presses
200 Curls
250 Flat Presses
300 Lunges
350 Calf Raises
400 LBCs

MARY: a lil stretchin

ANNOUNCEMENTS:

Hardship Hill, Fun Farm Friday Flag Handoff in Farragut, The Equalizer will be closed to attend

COT: Everyone joined F3 for a reason. We talked a little about what some of our reasons were. Everyone’s intentions and reasons might be different, remember that in your daily interactions with everyone. Be considerate and compassionate

Welsh Dragons and their Deconstruction

AO: the-equalizer
Q: Ribbed (Joshua Sagraves)
PAX: Stripped, Mouthwash, Cheney, Snowbird, Headgear
FNGs: None
COUNT: 6
WARMUP: squat
SSH

THE THANG:Mosey to the tennis courts
Some sprints to move and warm up

Mosey to the feild and do 11s from one soccer goal to another.
bbs and Hand release merkins

Mosey to playground 11s from merkins run up to bathhouse and do pullups.

Mosey to parking and every parking spot every bar crawl and every line plank jack.

Mosey back

MARY: knoxville cherry pickers

ANNOUNCEMENTS: nope

COT:If we say we have fellowship with him while we walk in darkness, we lie and do not practice the truth. 7 But if we walk in the light, as he is in the light, we have fellowship with one another, and the blood of Jesus his Son cleanses us from all sin. 8 If we say we have no sin, we deceive ourselves, and the truth is not in us. 9 If we confess our sins, he is faithful and just to forgive us our sins and to cleanse us from all unrighteousness. 10 If we say we have not sinned, we make him a liar, and his word is not in us.

walk in the light men. Have fellowship with one another!

Ain’t Talkin About Love

AO: the-equalizer
Q: Bookman
PAX: Cheney, Stripped, Mouthwash, Ribbed (Joshua Sagraves), Smithers, Snowbird, Bookman
FNGs: None
COUNT: 7
WARMUP: SSH, Rockettes, Abe Vigodas, Gradycorns

THE THANG: 52 card pick up with a run between cards to the playground with 3 pull ups

MARY: stretching

ANNOUNCEMENTS: haw ridge, hardship hill, ice bears, checking the Q calendar

COT: love each other, remember the golden rule

Heavy Day. Shoulders and Such.

AO: the-equalizer
Q: Blindside
PAX: Stripped, Bookman, Blindside, Snowbird, Madoff, Mouthwash, Cheney, Ribbed (Joshua Sagraves), Smithers
FNGs: None
COUNT: 9
THE THANG:
1. AMRAP 5 mins (5 reps each)
Pull-ups
Merkins
Goblet squat
BBS
2. AMRAP 5 mins (5 reps each)
Partner up
Farmer Carry two CMUs down and around ramp
Partner holds plank
Switch
3. AMRAP 5 mins (5 reps each)
Pull-ups
Squat and press w/ CMU
BBS
4. AMRAP 5 mins (5 reps each)
Partner up again
Rifle Carry down and around ramp
Partner holds plank

MARY:
7 mins of fun