F3 Knoxville

Tag: Stripped

365 “Slurpees” and  Hollywood-style site tour of Equalizer

AO: the-equalizer
Q: Bookman
PAX: Colonel (Alex Wallace), Gobbler, Blindside, Snowbird, Stripped, Ribbed, Swimmies (Nathan Chesney), Bookman
FNGs: None
COUNT: 8
WARMUP: 10 SSHs

THE THANG: 365 burpees and a tour de Equalizer.

MARY: No time!

ANNOUNCEMENTS: Smokies Anniversary 1/6, Hot Toddy Triple Q 1/13 at Asylum Daybreak, 1/20 Convergence at Big Ball

COT: Take a look back at your year.
Your failures, your accomplishments.
Are you proud? What did you learn?
What can you improve? (hint, it’s everything)
Reflect. Be introspective. Celebrate those success!

Now what are your goals for the New Year?
Don’t forget you have help!

Have a safe and Happy New Year.
Get ready to kick ass and out the pedal to the floor in 2024.

Harmony in the Shadow: An Ode to Blindside

AO: the-equalizer
Q: Ribbed
PAX: Madoff, Headgear, mouthwash (Mike), High Heels (Henry Ritchie), High Heels, Ribbed, Ice Cold, Stripped
FNGs: None
COUNT: 7
WARMUP:
7 tie fighters front and back
7 SSH
3 Cherry pickers
THE THANG:
Mosey to the splash pad.
we have a ladder workout. 12 down to 1 and then do a lap around Stonehenge and back down to the bathhouse and back to the splashpad.

12- BBS
11- 2ct moutain climbers
10- 2ct shoulder taps
9- merkings
8- squats
7- 2ct flutter kicks
6- flutter kicks
5- step ups
4- 2ct hello dolly
3- imperial squat walkers
2- HR / ST Merkins
1- Burpee
MARY:
ANNOUNCEMENTS:
COT:

enjoys this season of advent.

Heavy Day Stations

AO: the-equalizer
Q: Blindside
PAX: Stripped, Ribbed, Ice Cold, mouthwash (Mike), Blindside, Smithers
FNGs: None
COUNT: 6

THE THANG:
6 stations with toys on the Tennis Court
45 seconds of work
20 seconds of rest
Rotate each time the time goes off

Jump Rope
CMU Bench Press
60lbs Sandbag squats
30lbs plate curls
20lbs Ruck rows
Alternate 10 merkins & 10 BBS

MARY:
SWB— “Stretching w/ Blindside

ANNOUNCEMENTS:
Jan 6 F3Smokies Anniversary Convergence
Jan 20 F3Knoxville Convergence

COT:
Don’t be selfish

If it Ain’t Broke…

AO: the-equalizer
Q: Bookman
PAX: Ribbed, Blindside, Bookman, Snowbird, Snitch (Cory Beilharz ), Stripped, mouthwash (Mike), Headgear
FNGs: None
COUNT: 8
WARMUP: SSHs, mosey to flag pole
THE THANG:

Ladder, the right way.

1   Burpee
2   HR Merkins
3   Box Cutters
4   Shoulder Taps (Total)
5   Imperial Walkers (2 count)
6   Side Lunge
7   Star Jacks
8   Mountain Climbers (total)
9   Squats
10 Crunches

MARY: 10 of the exercises above
ANNOUNCEMENTS: go ruck basic test event 12/2
COT: be grateful!

8 CMU stations

AO: the-equalizer
Q: Ribbed
PAX: Blindside, Stripped, Ice Cold, Madoff (Daniel Hereford), Podium, Smithers, Bookman, Ribbed, Snowbird
FNGs: None
COUNT: 9
WARMUP:
mosey to the smoke house
THE THANG:

8 stations on the tennis court everyone pick one.
Perform each exercise for 1 minute, then rest for 30 seconds before moving to the next exercise. Repeat the circuit twice.

CMU squats
CMU lunges with a twist
CMU deadlifts
CMU rows
CMU presses
American hammers
CMU thrusters
CMU swings
MARY: no time
ANNOUNCEMENTS:
brolypics nov 4

COT:
remember the golden rule, that our savoir said :

Do to others what you want them to do to you. This is the meaning of the law of Moses and the teaching of the prophets.

— Matthew 7:12