F3 Knoxville

Tag: Ribbed (Joshua Sagraves)

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

What Stripped Said…

AO: the-equalizer
Q: Madoff
PAX: Cheney, Ribbed (Joshua Sagraves), Stripped
FNGs: None
COUNT: 4
WARMUP:
10 SSH (Grady Corn for the injured)
20 Tie Fighters (10 each way)
10 Tempo Squats
10 TN Rocking Chairs

THE THANG:
Tabata (hope I can remember) – 8 rounds 20 sec work 10 sec rest 1 minute rest between sets
1. Step Ups with High Knee
2. Suitcase Crunches
3. Squats
4. Heels to Heaven
5. Glute Bridge Leg Lifts
6. Calf Raises
7. Bear Shoulder Taps
8. Step Ups with High Knee

MARY: Cherry Picker Stretch for 50 sec

ANNOUNCEMENTS: Newsletter

COT: PERSEVERANCE is the steadfastness in doing something despite difficulty or delay in achieving success. It’s the ability to keep pushing forward, maintain consistent effort, and stay committed to a goal when facing obstacles or setbacks.

In essence, it’s about not giving up when things get tough. It’s often seen as a key trait for achieving long-term success and personal growth.

Confidence under the Pavilion

AO: dogpound
Q: Madoff
PAX: Ribbed (Joshua Sagraves), Snitch (Cory Beilharz ), Bunches, Einstein, Bartman
FNGs: None
COUNT: 6
WARMUP:
20 SSH
10 Windmills
10 TN Rocking Chair
5 Knox Cherry Pickers

THE THANG:
TABATA
8 rounds 20 sec Work 10 Sec Rest – 1 min rest between sets
1. American swings
2. Figure 8s
3. Thrusters
4. Static CMU Hold with Pointed Toe Heel taps
5. Static Hangs from Rafters
6. Static CMU Hold with Flutter kicks
7. Calf Raises on Bench
8. Curls

ANNOUNCEMENTS: Roco Ice Bears event

COT: Confidence plays an important role in Mens’ lives. Whether you are working to gain/strengthen it or simply maintain confidence through hardships. I shared that it wook me almost 7 months at F3 before I felt personally confident to Q. Now I regularly do it once a week or more and have complete confidence not that it’s a “good Q” but that I am doing my best and am capable. Be confident!

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

Wait. Didn’t we just do that?

AO: the-equalizer
Q: Cheney
PAX: Bookman, Ribbed (Joshua Sagraves), Stripped, Snowbird, Smithers, Mouthwash, Headgear, Madoff, Cheney
FNGs: None
COUNT: 9
WARMUP: 1 squat, 2 tempo merkins, 20 SSH

THE THANG:

20 of each exercise followed by a lap around splash pad and stone henge
1. Merkins
2. Squats
3. Mountain Climbers
4. Burpees
5. Lunges
6. American Hammers

Repeat 5 times

MARY: none

ANNOUNCEMENTS: Escape from Haw ridge and Q source

COT:

“Success is the sum of small efforts, repeated day in and day out.” – Robert Collier