F3 Knoxville

Good Friday

AO: the-equalizer
Q: Mouthwash
PAX: Smithers, Bookman, Cheney, Mouthwash, Ribbed (Joshua Sagraves), Snowbird, Stripped
FNGs: None
COUNT: 7
WARMUP:
– SSH x 25 IC
– Windmills x 10 IC
– Tie fighters (forward/back) x 10 IC
– Imperial Walkers x 20 IC
– Merkins x 10

THE THANG:

Part 1: (15 min AMRAP) — Triangle
– 10 Burpees
– 20 Merkins
– 30 Squats
– 40 LBCs
– Bear Crawl 20 yards

Part 2: (15 min AMRAP) — upper parking
– 15 Carolina Dry Docks
– 20 Plank Jacks
– 25 Mountain Climbers
– 30 Flutter Kicks
– Lap around Stonehenge

MARY:
– American hammers x20
– 1-minute plank

ANNOUNCEMENTS:

COT:

John 15:13

13 qGreater love has no one than this, rthat someone lay down his life for his friends.

Mark 16:

22 eAnd they brought him to the place called Golgotha (which means Place of a Skull). 23 And they offered him wine mixed with fmyrrh, but he did not take it. 24 And they crucified him and gdivided his garments among them, casting lots for them, to decide what each should take. 25 And hit was the third hour4 when they crucified him. 26 And the inscription of the charge against him read, i“The King of the Jews.” 27 And with him they crucified two jrobbers, kone on his right and one on his left.5 29 And lthose who passed by derided him, mwagging their heads and saying, n“Aha! oYou who would destroy the temple and rebuild it in three days, 30 save yourself, and come down from the cross!” 31 So also the chief priests with the scribes mocked him to one another, saying, p“He saved others; qhe cannot save himself. 32 Let rthe Christ, sthe King of Israel, come down now from the cross that we may tsee and believe.” uThose who were crucified with him also reviled him.
33 And when the sixth hour6 had come, there was darkness over the whole land until the ninth hour.7 34 And at the ninth hour Jesus vcried with a loud voice, w“Eloi, Eloi, lema sabachthani?” which means, “My God, my God, why have you forsaken me?” 35 And some of the bystanders hearing it said, “Behold, he is calling Elijah.” 36 And someone ran and filled a sponge with xsour wine, put it on a reed yand gave it to him to drink, saying, “Wait, let us see whether Elijah will come to take him down.” 37 And Jesus zuttered a loud cry and abreathed his last. 38 And bthe curtain of the temple was torn in two, from top to bottom. 39 cAnd when the centurion, who stood facing him, saw that in this way he8 breathed his last, he said, d“Truly this man was the Son9 of God!”

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.

for the boys

AO: the-equalizer
Q: Ribbed (Joshua Sagraves)
PAX: Stripped, Madoff, Smithers, Blindside, Cheney, Ribbed (Joshua Sagraves)
FNGs: None
COUNT: 6
WARMUP: had to be there

THE THANG: I hurt my back but got through 52 cards

MARY: we stretched a lot

ANNOUNCEMENTS: Hawridge this weekend

COT:

Lightweight Not The Honker- Confirmed

AO: the-equalizer
Q: Bookman
PAX: Stripped, Cheney, Ribbed (Joshua Sagraves), Lightweight, Snowbird, Bookman
FNGs: None
COUNT: 6
WARMUP: SSH, Tie Fighters, Gradycorns, Rockettes, Tempo Squats

THE THANG:
40 on 20 off 4 rounds of each exercise, 1 minute between sets

MARY: putting away the CMUs

ANNOUNCEMENTS: haw ridge, F3 Roco Ice Bears, Hardship Hill

COT:2 Corinthians 4:16-18

Swimmies’ Browser History is not work appropriate

AO: the-equalizer
Q: Cheney
PAX: Bookman, Stripped, Smithers, Ribbed (Joshua Sagraves), Swimmies (Nathan Chesney), Cheney
FNGs: None
COUNT: 6
WARMUP: Mosey to smokehouse

THE THANG:
3 Rounds, 10 minutes each.
Do 3 reps of each exercise and run lap around tennis court. Repeat, increasing rep count by 3 each time until timer runs out. 2 min rest between each Round
Round 1:
Lateral Burpees
CMU Cling Press
Round 2:
No Cheat Merkins
Curls
Round 3:
WWIII Sit Ups
Bent Over Rows
MARY:
None
ANNOUNCEMENTS:
EFHR and Ice Bears with RoCo
COT:
Don’t victim to the Fundamental Attribute Error. Remember the Prayer of St. Francis “we must seek to understand more than to be understood.”