F3 Knoxville

Tag: Stripped (Carter Cross)

Flag handoff at The Equalizer- Didn’t get 3 miles

AO: the-equalizer
Q: Ribbed (Joshua Sagraves)
PAX: School Zone (Michael Shope), La-Z-Boy (Zac Smith), Aladdin (Mansour Hasan), Bookman (Oscar Hemmelgarn), Choir Boy (Kenny Saffles), Madoff (Daniel Hereford), mouthwash (Mike), Snowbird (Nick Wilson), Ice Cold, Stripped (Carter Cross), Swimmies (Nathan Chesney), Utah (David Angel), Blindside (Davis Bodie), Matlock (Bill Maddox), Brick (Chris Tittle), Ribbed (Joshua Sagraves)
FNGs: None
COUNT: 16
WARMUP:
1 Burpee
20 SSH
4 Cherry pickers
2 Burpees
THE THANG:
Mosey to the entrance and partner up
four stations each with 3 Exercises that one partner will do the first item while the other partner runs up to the next station and back and they switch places. After completing all the items they move on to the next station together and repeat running up to the next station.

Station one:
BBS
Iron Mikes
Gas pumpers

Station two:
Burpees
Bear Crawls
Welsh Dragons

Station three:
Caption Thor
Hand Release-Merkins
Shoulder Taps

Station four:
SSH
Squats
Lunges

fellowship mosey back to the AO

MARY:
45ish Hello Dolly’s
ANNOUNCEMENTS:
Flag hand off at the Asylume AM Monday
COT:

Heavy Day: Now with Running!

AO: the-equalizer
Q: Blindside (Davis Bodie)
PAX: Ribbed (Joshua Sagraves), Stripped (Carter Cross), Bookman (Oscar Hemmelgarn), mouthwash (Mike), Ice Cold, Snitch (Cory Beilharz ), Aladdin (Mansour Hasan), Snowbird (Nick Wilson)
FNGs: None
COUNT: 9
WARMUP:
We warmed up

THE THANG:
Part the 1st:
AMRAP 15 mins @ The Bathhouse
10 CMU squats
10 CMU merkins
10 CMU curls
10 CMU OHPress
5 Pull-ups
1 Lap down ramp and around
Part the 2nd:
AMRAP 15 mins @ The Splash Pad
10 dips
10 derkins
10 rows
10 tricep ext
1 lap down ramp and around

MARY:
No time

ANNOUNCEMENTS:
Iron Pax soon

COT:
You are greater than the worst thing you’ve ever done.

Iron Sharpens Iron

AO: the-equalizer
Q: Unibráu (Nick Robinson)
PAX: Ice Cold, Mark Bowen, La-Z-Boy (Zac Smith), Ribbed (Joshua Sagraves), Stripped (Carter Cross), mouthwash (Mike), Bookman (Oscar Hemmelgarn), Snowbird (Nick Wilson)
FNGs: None
COUNT: 9

WARMUP:
Preparation Drill, Conditioning Drills 1 and 3.
THE THANG:
Redrum and Merkin Mania
MARY:

ANNOUNCEMENTS:
COT:

Back to School Bash at the Bathhouse

AO: the-equalizer
Q: Bookman (Oscar Hemmelgarn)
PAX: Ribbed (Joshua Sagraves), Stripped (Carter Cross), Unibráu (Nick Robinson), Utah (David Angel), Matlock (Bill Maddox), Cat Gut (Mike Davis), Russell Crook/Crablegs, Woodpecker, Madoff (Daniel Hereford), Snitch (Cory Beilharz ), mouthwash (Mike), Sawdust, Snowbird (Nick Wilson), Bunny, Bookman (Oscar Hemmelgarn), Lilo (I swear he was on Slack a while back), None
FNGs: 1 None
COUNT: 16
Warmarama:
– 20 SSHs
– 4 Cherry Pickers
– 15 Gradycorns
– 10 Rockettes

Mosey to bathhouse

Tha Thang:
Tabata-ish:
– Burpees 8 x 20sec on, 10sec rest
– 40 SSHs
– 30 sec rest

– Merkins 8 x 20sec on, 10sec rest
– SSHs for 1 mins
– 30 sec rest

– Squats 8 x 20sec on, 10sec rest
– SSHs
– 30 sec rest

– Lunges 8 x 20sec on, 10sec rest
– SSHs
– 30 sec rest

– Flutterkicks 8 x 20sec on, 10sec rest
– SSHs
– 30 sec rest

– LBCs 8 x 20sec on, 10sec rest
– SSHs
– 30 sec rest

– Wall Sits 8 x 20sec on, 10sec rest

Fellowship Mosey to Shovelflag

MARY: None.
ANNOUNCEMENTS: Poker night at Voodoo 8/17. See Crableg’s note f3knoxville.slack.com/archives/C01EK08G6FQ/p1691414358333559
Flag handoff on 9/1! Be THERE.
COT: Prayers for favor for Ribbed’s family and the SSA and Everett’s successful procedure

We can’t solve everything ourselves. Trust in your faith, yourself, and your people. When things get too intense or chaotic, you seem confused or frustrated, break it back down to basics to help move forward. Be grateful for what you have and the experiences you are going through at this moment and in the past.

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