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!”

Madoff 45 (and various other names)

AO: the-equalizer
Q: Madoff
PAX: Bookman, Stripped, Cheney, Headgear, Snowbird, Smithers
FNGs: None
COUNT: 7
WARMUP:
45 SSH
Jog to the Smokehouse for CMUs
THE THANG:
Tabata-Like 45 sec work, 20 sec rest, 5 sets per round
– Plank Pull Throughs
– American KB Swings
– Farmer Carry Squat Taps
– Twist and Push Out
– Freddie Mercury (last set GA cheerleaders)
– American KB Swings (4 sets and called time)
MARY:
None
ANNOUNCEMENTS:
None
COT: Happy Birthday to Madoff 45! Shared a thought about memories and how they fade so all we can do if take in every moment and enjoy it. Keep pushing to be better.

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

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:

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.”