F3 Knoxville

Tag: Stripped

Stretching out Stripped

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AO: the-equalizer
Q: Bookman
PAX: Stripped, Cheney, Snowbird, Bookman
FNGs: None
COUNT: 4
WARMUP: SSHs, Tennessee Rocking Chairs, Gradycorns

THE THANG: 7s around the AO
Pull-ups/imperial walkers
Incline merkins/step ups
Rock pile curls/lBCs
Squats/American Hammers :boom: :us: :left-facing_fist:

MARY: Yoga stretching

ANNOUNCEMENTS: something’s going on tonight, hardship hill is 5/17

COT: turn the other cheek, be there for someone

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:

Lightweight Not The Honker- Confirmed

AO: the-equalizer
Q: Bookman
PAX: Stripped, Cheney, Ribbed (Joshua Sagraves), Lightweight, Snowbird, Bookman
FNGs: None
COUNT: 6
WARMUP: SSH, Tie Fighters, Gradycorns, Rockettes, Tempo Squats

THE THANG:
40 on 20 off 4 rounds of each exercise, 1 minute between sets

MARY: putting away the CMUs

ANNOUNCEMENTS: haw ridge, F3 Roco Ice Bears, Hardship Hill

COT:2 Corinthians 4:16-18

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