F3 Knoxville

Tag: Ribbed (Joshua Sagraves)

Just a Pleasant Walk

AO: shamruck
Q: Blindside (Davis Bodie)
PAX: Ribbed (Joshua Sagraves), Tonka (Andrew McDonald), Glamper, Hot Pants (Darin Sowa), Mermaid (Bradley Roberts), Betty (Tyler Alexander), Steam, Eliza (Kevin Parrott), Blindside (Davis Bodie)
FNGs: None
COUNT: 9
Ruck with pain stations every 1/2 mile for first 2.5 miles. Then hustled back to AO because the Q lost track of time.

PS1: 50 Ruck Lunges, 40 Ruck Merkins
PS2: 30 Ruck Squats, 20 Ruck Front Rows
PS3: 15 Ruck OH Press, 15 Ruck Curls
PS4: 15 Ruck Goblet Squats, 15 Ruck Rows

Consistency wrapped in aluminum

AO: the-equalizer
Q: Ribbed (Joshua Sagraves)
PAX: Madoff (Daniel Hereford), Stripped (Carter Cross), Aladdin (Mansour Hasan), Headgear, Snitch (Cory Beilharz ), Ribbed (Joshua Sagraves), Snowbird (Nick Wilson)
FNGs: None
COUNT: 7
WARMUP:
Mosey to get CMU and then to basketball court
THE THANG:

Equipment needed:
– Rucksack (loaded with weights or other heavy objects)
– Sandbags (varying weights)
– CMUs (Concrete Masonry Units) or similar heavy objects

Duration: 40 minutes (excluding warm-up)

Workout: 35 minutes (perform each exercise for 45 seconds, followed by a 15-second rest)
1. Ruck March

2. Sandbag Squats

3. CMU Deadlifts:

4. Merkin:

5. Overhead Press:

6. CMU Lunges

7. Ruck Rows

8. American hammers

9. Goblet Squats

10. Plank

Cooldown: 5 minutes
– Finish with a 5-minute cooldown, including static stretching for major muscle groups.

MARY:
ANNOUNCEMENTS:
COT:
Consistency you all are building consistency in your life and being an example not just to your immediate fears of influence your M your 2.0 etc. but also your surroundings, spheres of influence, jobs, coworkers, etc. thank you for your consistency this morning

Ruckin Around

AO: shamruck
Q: Betty (Tyler Alexander)
PAX: Mermaid (Bradley Roberts), Curry (Steve Coy), Eliza (Kevin Parrott), Mailbox (Chip Keim), Glamper, Ribbed (Joshua Sagraves), Toretto (Larry Seufert), Betty (Tyler Alexander)
FNGs: None
COUNT: 8
WARMUP:
None
THE THANG:
We set off on a 3.3 mile ruck with the intention of keeping the pace between 15:30 and 16:30. Goal accomplished. 💪🏻
MARY:
1 minute weighted ruck, 20 weighted flutters, 1 minute short Bethesda hold, 20 standing side crunches each side, 45 second weighted plank.
ANNOUNCEMENTS:
COT:
“The body should be treated more rigorously, that it may not be disobedient to the mind.” -Seneca

Back to School…

AO: the-equalizer
Q: Blindside (Davis Bodie)
PAX: Ribbed (Joshua Sagraves), Stripped (Carter Cross), Snowbird (Nick Wilson), Aladdin (Mansour Hasan), Madoff (Daniel Hereford)
FNGs: None
COUNT: 6
WARMUP:
Typical Blindside Warmup

THE THANG:
Mosey to Splashpad
Back to school ladder
12 reps for each round
Start with 1st grade, lap, 1st and 2nd, lap, 1st, 2nd, 3rd, etc.

Shoulder taps
Merkins
Jump Squats
BBS
American Hammers
Dips
Monkey Humpers
LBCs
CDD
Hand release merkins
Lunges
Burpees

MARY:
Fellowship Mosey back to flag

EMOM and the Ladder

AO: the-equalizer
Q: Blindside (Davis Bodie)
PAX: Mark Bowen, Ribbed (Joshua Sagraves), Headgear, Tonka (Andrew McDonald), High Heels (Henry Ritchie), Snitch (Cory Beilharz ), Madoff (Daniel Hereford), Blindside (Davis Bodie), Nugget (Connor Cliburn)
FNGs: None
COUNT: 9
WARMUP:
SSH IC x20 | TIE-Fighters IC x10 EW | Tempo Squats IC x10 | Cherry Pickers IC x5
THE THANG:
Mosey to the NEW & IMPROVED EQUALIZER SPLASH PAD for two rounds of 8 sets of EMOM (Every Minute on the Minute)
After some technical delays by the Q, we got going with:
Round 1: 10 step-ups/jump ups | 10 Incline Merkins | 10 Squats
Round 2: 10 single-count SSH | 15 Dips | 20 single-count Freddie Mercury
~Mosey to Rock Pile, quick EH of some fishermen (it didn’t take), and a Ladder~
After each round, run up the ramp and back around
Round 1: 5 Goblet Squats
Round 2: 5 Goblet Squats, 10 Triceps Ext.
Round 3: 5 Goblet Squats, 10 Triceps Ext., 15 Curls
Round 4: 5 Goblet Squats, 10 Triceps Ext., 15 Curls, 20 single-count Mountain Climbers
PICK UP THE SIX
Round 5: 20 single-count Mountain Climbers
Round 6: 20 single-count Mountain Climbers, 15 Curls
Round 7: 20 single-count Mountain Climbers, 15 Curls, 10 Triceps Ext.
Round 8: 20 single-count Mountain Climbers, 15 Curls, 10 Triceps Ext., 5 Goblet Squats

MARY:
Fellowship Mosey that turned into a regular Mosey back to shovel flag

ANNOUNCEMENTS:
~F3 in the Nude this Saturday at the Cove Park (See @Ribbed’s post later today for signups)
~PAXMiner and Slackblasts go live TODAY!
~OnStar, Steam, & Blindside were on the ‘Stuff Worth Trying’ podcast from the F3Nation Family of Podcasts last week, talking about our recent ‘State of the Region’ videos. Check it out!

COT:
CONSISTENCY
Whether it is posting regularly, or getting back into a routine that you have fallen away from, one of the best thing for your life is being consistent. Consistent in your King, your Queen, your M, your Mammon, etc. Whatever it is, consistency is KEY.