F3 Knoxville

Tag: Smithers

How Many are we doing?

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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.”

Lines! lines! Everywhere Lines!

AO: the-equalizer
Q: Bookman
PAX: Stripped, Cheney, Smithers, Ribbed (Joshua Sagraves), Bookman
FNGs: None
COUNT: 5
WARMUP: SSH, TN Rocking Chairs, Gradycorns, Moroccan Night clubs, bend and reaches

THE THANG:

See Preblast for You v You Beatdown

MARY: none

ANNOUNCEMENTS: EFHR, F3 Roco with Icebears, Hardship Hill

COT: Matthew 13:3. It’s a classic

Classic Ribbed

AO: the-equalizer
Q: Ribbed (Joshua Sagraves)
PAX: Cheney, Stripped, Headgear, Smithers
FNGs: None
COUNT: 5
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT: