F3 Knoxville

Tag: Stripped

Ladder-MOM

AO: the-equalizer
Q: Cheney
PAX: Snowbird, Bookman, Madoff, Ribbed (Joshua Sagraves), Cheney, Smithers, Stripped, Mouthwash
FNGs: None
COUNT: 8
WARMUP: 1 Burpee

THE THANG:
EMOM-Ladder
9 minute EMOM. Climb reps for first 5 minutes, then back down till 9 minutes hits
10, 11, 12, 13, 14, 13, 12, 11, 10
Set 1
– OH Press
– Weighted Squats
– BBS
Set 2
– Chest Press
– Step Ups
– American Hammers
Set 3
– Merkins
– Lunges
– CMU Swings

MARY:

ANNOUNCEMENTS: Convergence and check slack

COT: Communication should prioritize connection over conquest

Lotta tabata

AO: the-equalizer
Q: Smithers
PAX: Bookman, Stripped, Madoff, Ribbed (Joshua Sagraves), Headgear
FNGs: None
COUNT: 6
WARMUP: SSHs

THE THANG:
10 burpees
Round 1 – Calf raises
10 burpees
Round 2 – Jump squats
10 burpees
Round 3 – MN leg wiggles
10 burpees
Round 4 – Supermans
10 burpees
Round 5 – Ipsilateral SSHs
10 burpees
Round 6 – Incline merkins
10 burpees
Round 7 – CDDs
10 burpees

MARY: n/a

ANNOUNCEMENTS: some 10-yr anniversary thing…

COT: Be a good influence at work: be humble, be grateful, be creative

Ruck Around and Find out

AO: the-equalizer
Q: Ribbed (Joshua Sagraves)
PAX: Mouthwash, Stripped, Snowbird, Cheney
FNGs: None
COUNT: 5
WARMUP: None

THE THANG: Grab some weight and headlamps

We head out to the admiral. Every 50 yards we stop and do 15 count of Lunges and squats with weight.

MARY: some time left to do them defiantly had wiggles.

ANNOUNCEMENTS:
10 year is coming and others. Please sign up.

COT:

Is 35 Too Much?

AO: the-equalizer
Q: Bookman
PAX: Snowbird, Cheney, Ribbed (Joshua Sagraves), Smithers, Stripped, Bookman, Mouthwash
FNGs: None
COUNT: 7
WARMUP:
SSH, Gradycorns, Tempo Squats, Rockettes
THE THANG:
7-7-7s…35-35-35s by 7s at the rock pile
Rows, Curls, OH Presses bear crawl up the hill and run around the bath house
Calf Raises, Squats, RDLs super Mario to the last street sign, mosey around Elm Street Cul-de-sac
Leg lifts, crunches, flutter kicks, lunge across parking lot, imperial walker back
MARY:
No time
ANNOUNCEMENTS:
All the good stuff
COT:
EH a guy that needs it