F3 Knoxville

Tag: Stripped

back blast back blast!

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AO: the-equalizer
Q: Smithers
PAX: Headgear, Stripped, Cheney, Bookman, Ribbed (Joshua Sagraves), Snowbird, Madoff
FNGs: None
COUNT: 8
Warmup: SSHs, Aussie Snow Angels, Tempo Good Mornings

Mosey to pavilon

Tabata Round 1: Torso raises

Run to top of the world

Tabata Round 2: Leg raise side-to-sides

Run to bath house

Tabata Round 3: Hanging scapula pulls

Run to soccer field

Tabata Round 4: Soccer goal high pulls

Run to flagpole (half lap on track)

Tabata Round 5: Australian snow angels

Run half a lap

Tabata Round 6: GA cheerleaders

Fellowship Mosey back

MARY: n/a

CoT: Joshua 20. Look to the Holy Spirit to guide us when to show Justice, and when to show Mercy.

Recovery DORA

AO: the-equalizer
Q: Bookman
PAX: Smithers, Ribbed (Joshua Sagraves), Snowbird, Madoff, Stripped, Bookman, Trunk (Seth Knisley)
FNGs: None
COUNT: 7
WARMUP:
SSHs, Gradycorns, TN Rocking chairs, Cherry Pickers
THE THANG:
Partner up
50 WW3 Sit-ups
100 American Hammers
150 OH Presses
200 Bent Over Rows
250 Chest Presses
300 Squats
350 Calf Raises

MARY:
Stretching

ANNOUNCEMENTS:
Brickyard Handoff 7/10, F3 Clinch Valley Starfish 7/12 6:00 AM, Dad Camp 8/15-17, 10 year convergence in Nov

COT: John 16:24. If you don’t ask, you won’t receive!

Candor and capture the Skunk

AO: the-equalizer
Q: Ribbed (Joshua Sagraves)
PAX: Cheney, Stripped, Bookman, Headgear, Snowbird, Smithers
FNGs: None
COUNT: 7
WARMUP:
1 tempo squate
3 Cherry Pickers
28 SSH
1 Burpee

THE THANG:
Mosey torwards the splashpad stop at the skunk parking
Line up and bear crawl to the next line and do a Welsh Dragon then bear crawl to the next and do 2 WD and so on.

Al Gore when your done.

Mosey to the Splash pad.

11’s
Step ups and run to the bathhouse and do hanging v ups

wall sits when complete.

Fellowship mosey back to the AO and streach

MARY:

Lots of streching and getting disracted bySmithers

ANNOUNCEMENTS:
July 8th Madoff handing the flag to Lightweight
July 12 Starfish up at bombshelter
September 8th 10 Year Convergence.

COT:
f3nation.com/candor
1. Graciously Telling The Hard Truth And Demanding To Hear It From Others
2. Only hard Truth requires Candor
3. From hard Truth comes love and Trust
4. Candor is a two-way street

Taking out the Trash

AO: the-equalizer
Q: Blindside
PAX: Blindside, Stripped, Snowbird, Ribbed (Joshua Sagraves), Bookman, Smithers, Cheney, Madoff
FNGs: None
COUNT: 8
WARMUP: Did it.

THE THANG:
Picked up garbage and did some exercises.

MARY:
PAX led Mary for 5 mins

ANNOUNCEMENTS:
Flag handoffs, convergence, Clinch Starfish
COT:
Take care of your surroundings

What’s the worst thing you can catch at the Splash Pad?

AO: the-equalizer
Q: Bookman
PAX: Mouthwash, Ribbed (Joshua Sagraves), Snowbird, Stripped, Blindside, Smithers, Cheney, Madoff, Bookman
FNGs: None
COUNT: 9
WARMUP:

SSHs, Tempo Squats, Tempo Merkins, Gradycorns

THE THANG:

Starfish of fun at the Splash Pad. With music and CMUs. Every few minutes you do a 45 second wall sit when the Q remembers

Middle dice: WW3 sits, # rolled is the row count
Outer dice:

– Squats
– Oklahoma Cheerleaders
– Bent Over Rows
– Flat/Floor Press
– Overhead Press

# rolled you double and that’s the rep count

Start in the middle, move to outer station, when done with an outer section, go back to middle.

MARY:

20 seconds of bend and reach

ANNOUNCEMENTS:

Multiple Flag handoffs the next few weeks- Asylum PM and Dog Pound! Starfish at The Project! Veteran Outreach! Dad Camp!

COT:

Your success and others’ (family, community, work…) success both depend on you. Don’t forget that.