F3 Knoxville

Tag: Snowbird (Nick Wilson)

What’s behind DORA number 1?

AO: the-equalizer
Q: Stripped (Carter Cross)
PAX: Blindside (Davis Bodie), Snowbird (Nick Wilson), Ribbed (Joshua Sagraves), mouthwash (Mike), Stripped (Carter Cross), Snitch (Cory Beilharz ), Headgear, Unibráu (Nick Robinson)
FNGs: None
COUNT: 8
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH IC | Grady Corns IC
SSH IC | Windmills IC
SSH IC | Rockettes IC

THA-THANG:
Mosey to the flag pole (CW). Partner up for DORA. Partner A runs CW lap while Partner B performs exercise at flag pole. Move on to next exercise when cumulative reps are completed.
100 Lunges (each leg)
200 Squats
300 4Ct StepUps

Elevens – Calf raises. Bridges at flag circle

STRETCHES:
Bend down & grab toes
Sit squat

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: James 1

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

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