F3 Knoxville

Tag: Stripped

heavy day in the snow

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AO: the-equalizer
Q: Smithers
PAX: Stripped, Snowbird, Bookman, Cheney
FNGs: None
COUNT: 5
WARMUP: SSH, squats, arm circles

THE THANG: mosey to smokehouse, grab CMUs, carry to Pavilon. Rotating minute long exercises while one person keeps time by planking.

MARY: stretches

ANNOUNCEMENTS: haw ridge

COT: Proverbs 3:5-6. Trust in the Lord with all your heart and lean not on your own understanding. In all your ways acknowledge him, and he will direct your path.

Ain’t Talkin About Love

AO: the-equalizer
Q: Bookman
PAX: Cheney, Stripped, Mouthwash, Ribbed (Joshua Sagraves), Smithers, Snowbird, Bookman
FNGs: None
COUNT: 7
WARMUP: SSH, Rockettes, Abe Vigodas, Gradycorns

THE THANG: 52 card pick up with a run between cards to the playground with 3 pull ups

MARY: stretching

ANNOUNCEMENTS: haw ridge, hardship hill, ice bears, checking the Q calendar

COT: love each other, remember the golden rule

What Stripped Said…

AO: the-equalizer
Q: Madoff
PAX: Cheney, Ribbed (Joshua Sagraves), Stripped
FNGs: None
COUNT: 4
WARMUP:
10 SSH (Grady Corn for the injured)
20 Tie Fighters (10 each way)
10 Tempo Squats
10 TN Rocking Chairs

THE THANG:
Tabata (hope I can remember) – 8 rounds 20 sec work 10 sec rest 1 minute rest between sets
1. Step Ups with High Knee
2. Suitcase Crunches
3. Squats
4. Heels to Heaven
5. Glute Bridge Leg Lifts
6. Calf Raises
7. Bear Shoulder Taps
8. Step Ups with High Knee

MARY: Cherry Picker Stretch for 50 sec

ANNOUNCEMENTS: Newsletter

COT: PERSEVERANCE is the steadfastness in doing something despite difficulty or delay in achieving success. It’s the ability to keep pushing forward, maintain consistent effort, and stay committed to a goal when facing obstacles or setbacks.

In essence, it’s about not giving up when things get tough. It’s often seen as a key trait for achieving long-term success and personal growth.

Heavy Day. Shoulders and Such.

AO: the-equalizer
Q: Blindside
PAX: Stripped, Bookman, Blindside, Snowbird, Madoff, Mouthwash, Cheney, Ribbed (Joshua Sagraves), Smithers
FNGs: None
COUNT: 9
THE THANG:
1. AMRAP 5 mins (5 reps each)
Pull-ups
Merkins
Goblet squat
BBS
2. AMRAP 5 mins (5 reps each)
Partner up
Farmer Carry two CMUs down and around ramp
Partner holds plank
Switch
3. AMRAP 5 mins (5 reps each)
Pull-ups
Squat and press w/ CMU
BBS
4. AMRAP 5 mins (5 reps each)
Partner up again
Rifle Carry down and around ramp
Partner holds plank

MARY:
7 mins of fun

Wait. Didn’t we just do that?

AO: the-equalizer
Q: Cheney
PAX: Bookman, Ribbed (Joshua Sagraves), Stripped, Snowbird, Smithers, Mouthwash, Headgear, Madoff, Cheney
FNGs: None
COUNT: 9
WARMUP: 1 squat, 2 tempo merkins, 20 SSH

THE THANG:

20 of each exercise followed by a lap around splash pad and stone henge
1. Merkins
2. Squats
3. Mountain Climbers
4. Burpees
5. Lunges
6. American Hammers

Repeat 5 times

MARY: none

ANNOUNCEMENTS: Escape from Haw ridge and Q source

COT:

“Success is the sum of small efforts, repeated day in and day out.” – Robert Collier