F3 Knoxville

Tag: Smithers

Heavy Day: Now with Movement

AO: the-equalizer
Q: Blindside
PAX: Ribbed, Stripped, Headgear, Bungee, Smithers, Bookman, Blindside, Madoff
FNGs: None
COUNT: 8

WARMUP: we warmed up

THE THANG:
With Rucks on…
11s of merkins and squats at Flagpole and Playground. Slow and good form. Shuffle in between if you’re feeling spicy.

Rounds of 10 at the Bathouse:
Pull-ups (slick)
WW3 Sit-ups
Lunges (10 each leg)
Merkins
Shuffle down ramp and back up R/R

Standard Ruck up Carpenter’s Hill and back to AO

MARY:
SWB: Stretching w/ Blindside

ANNOUNCEMENTS:
Escape from Haw Ridge 4/5
GTE 4/26-4/28

COT:
Be intentional.

Heavy Day Stations

AO: the-equalizer
Q: Blindside
PAX: Stripped, Ribbed, Ice Cold, mouthwash (Mike), Blindside, Smithers
FNGs: None
COUNT: 6

THE THANG:
6 stations with toys on the Tennis Court
45 seconds of work
20 seconds of rest
Rotate each time the time goes off

Jump Rope
CMU Bench Press
60lbs Sandbag squats
30lbs plate curls
20lbs Ruck rows
Alternate 10 merkins & 10 BBS

MARY:
SWB— “Stretching w/ Blindside

ANNOUNCEMENTS:
Jan 6 F3Smokies Anniversary Convergence
Jan 20 F3Knoxville Convergence

COT:
Don’t be selfish

8 CMU stations

AO: the-equalizer
Q: Ribbed
PAX: Blindside, Stripped, Ice Cold, Madoff (Daniel Hereford), Podium, Smithers, Bookman, Ribbed, Snowbird
FNGs: None
COUNT: 9
WARMUP:
mosey to the smoke house
THE THANG:

8 stations on the tennis court everyone pick one.
Perform each exercise for 1 minute, then rest for 30 seconds before moving to the next exercise. Repeat the circuit twice.

CMU squats
CMU lunges with a twist
CMU deadlifts
CMU rows
CMU presses
American hammers
CMU thrusters
CMU swings
MARY: no time
ANNOUNCEMENTS:
brolypics nov 4

COT:
remember the golden rule, that our savoir said :

Do to others what you want them to do to you. This is the meaning of the law of Moses and the teaching of the prophets.

— Matthew 7:12