F3 Knoxville

Tag: Ribbed

A Rucking Good Time

AO: the-equalizer
Q: Blindside
PAX: Stripped, Ribbed, Brick, Snowbird, Utah, Blindside, Bookman
FNGs: None
COUNT: 7
WARMUP:
Typical Blindside-y Warm-upy Things

THE THANG:
Take Rucks and Sandbags to the Tennis Courts. 1 Slick lap around the track.
2 Rounds of various reps for each exercise with 30 second rest in between.
12 Croc Merkins
15 Ruck Thrusters
10 Ruck Curls
10 Ruck Front Raises
Down & Back Bear Crawl
10 (each leg) Lunge Twists
10 4ct. Mountain Climbers
15 Ruck Swings or Ruck Rows
10 Slick Burpees
Ruck-on, Ruck-pace Lap

MARY:
Stretching with Blindside

ANNOUNCEMENTS:
-SIGN UP FOR GTE!!!
-Big Ball Convergence rescheduled for 2/17. See Slack for new sign-up sheet
-Escape From Haw Ridge date TBD
-Hardship Hill on Memorial Day

COT:
Don’t spend time being negative about other people. Instead, spend that time figuring out how to build up their capacity.

Did you hear? It’s Snowing

AO: the-equalizer
Q: Bookman
PAX: Snowbird, Blindside, Unibráu (Nick Robinson), Ribbed, Stripped
FNGs: None
COUNT: 6
WARMUP:
SSHs
Rockettes
Gradycorns
Tie Fighters
Cherry Pickers

THE THANG:
Mosey to rock pile
5 rounds of 10 each:
– rows
– curls
– OH presses
– SSHs

Mosey to bath house

7s between bathhouse and splashpad
– pull ups and squats

To the splashpad benches
– 5 rounds of 20 calf raises and 10 incline merkins
– 5 rounds of 20 lunges (total) and 20 LBCs

Long fellowship mosey to enjoy the snowfall back to the flag

MARY:
20 imperial walkers and 10 merkins, repeat until 6:15
ANNOUNCEMENTS: convergence Saturday 1/20, Haw ridge 3/1
COT: make most of the time you have with your peoples. Q got caught up and lost the thread. Don’t miss out on the things and people you’ll regret missing.

The Thunderdome 2024

AO: dogpound
Q: Ribbed
PAX: Junk (Sam Yoakum), Earmuffs (Dan Studt), Mayberry, I-Beam, Madoff, Paperclip, Lightweight, Ribbed
FNGs: None
COUNT: 9
WARMUP:
10 SSH
3 Cherry pickers
THE THANG:
Mosey to the thunderdome.
we have a ladder workout. 12 down to 1 and then do a lap around the thunderdome and back at it.

12- BBS
11- 2ct moutain climbers
10- 2ct shoulder taps
9- merkings
8- squats
7- 2ct flutter kicks
6- flutter kicks
5- step ups
4- 2ct hello dolly
3- imperial squat walkers
2- HR / ST Merkins
1- Burpee

mosey to the AO
MARY:
ANNOUNCEMENTS:
Hot Toddy Triple Q 1/13 at Asylum Daybreak, 1/20 Convergence at Big Ball

COT:
Remember your creator this year.

365 “Slurpees” and  Hollywood-style site tour of Equalizer

AO: the-equalizer
Q: Bookman
PAX: Colonel (Alex Wallace), Gobbler, Blindside, Snowbird, Stripped, Ribbed, Swimmies (Nathan Chesney), Bookman
FNGs: None
COUNT: 8
WARMUP: 10 SSHs

THE THANG: 365 burpees and a tour de Equalizer.

MARY: No time!

ANNOUNCEMENTS: Smokies Anniversary 1/6, Hot Toddy Triple Q 1/13 at Asylum Daybreak, 1/20 Convergence at Big Ball

COT: Take a look back at your year.
Your failures, your accomplishments.
Are you proud? What did you learn?
What can you improve? (hint, it’s everything)
Reflect. Be introspective. Celebrate those success!

Now what are your goals for the New Year?
Don’t forget you have help!

Have a safe and Happy New Year.
Get ready to kick ass and out the pedal to the floor in 2024.

Harmony in the Shadow: An Ode to Blindside

AO: the-equalizer
Q: Ribbed
PAX: Madoff, Headgear, mouthwash (Mike), High Heels (Henry Ritchie), High Heels, Ribbed, Ice Cold, Stripped
FNGs: None
COUNT: 7
WARMUP:
7 tie fighters front and back
7 SSH
3 Cherry pickers
THE THANG:
Mosey to the splash pad.
we have a ladder workout. 12 down to 1 and then do a lap around Stonehenge and back down to the bathhouse and back to the splashpad.

12- BBS
11- 2ct moutain climbers
10- 2ct shoulder taps
9- merkings
8- squats
7- 2ct flutter kicks
6- flutter kicks
5- step ups
4- 2ct hello dolly
3- imperial squat walkers
2- HR / ST Merkins
1- Burpee
MARY:
ANNOUNCEMENTS:
COT:

enjoys this season of advent.