F3 Knoxville

Tag: Snowbird

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.

Board GAINS

AO: the-equalizer
Q: Blindside
PAX: Stripped, Ice Cold, mouthwash (Mike), Snowbird, Unibráu (Nick Robinson), Blindside, Headgear
FNGs: None
COUNT: 7
WARMUP:
Tempo Squats IC x10 | Ab-eh Vi-go-das IC x6

THE THANG:
Mosey to picnic table near pickleball court. Set up the Board GAINS game and begin.
Roll dice, move piece around the board, complete the exercise

MARY:
Small amount of stretching

ANNOUNCEMENTS:
Hot Toddy Triple Q on Saturday
Convergence on 1/20 at Big Ball
F3KnoxRucks sign ups!! Check the website!!

COT:
Be consistent. Don’t be afraid to start over. Track your progress. Get better everyday.

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.

If it Ain’t Broke…

AO: the-equalizer
Q: Bookman
PAX: Ribbed, Blindside, Bookman, Snowbird, Snitch (Cory Beilharz ), Stripped, mouthwash (Mike), Headgear
FNGs: None
COUNT: 8
WARMUP: SSHs, mosey to flag pole
THE THANG:

Ladder, the right way.

1   Burpee
2   HR Merkins
3   Box Cutters
4   Shoulder Taps (Total)
5   Imperial Walkers (2 count)
6   Side Lunge
7   Star Jacks
8   Mountain Climbers (total)
9   Squats
10 Crunches

MARY: 10 of the exercises above
ANNOUNCEMENTS: go ruck basic test event 12/2
COT: be grateful!

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