F3 Knoxville

Tag: Stripped

Tabatas, laps, and disc tennis

AO: the-equalizer
Q: Smithers
PAX: Ribbed (Joshua Sagraves), Stripped, Snowbird, Swimmies (Nathan Chesney), Cheney, Mouthwash
FNGs: None
COUNT: 7
WARMUP: SSH, tempo schquats, LBACs

THE THANG: single leg rdl tabata, lap, cmu swings, lap, CMU thrusters, lap. Then transitioned to the tennis court for some disc tennis.

MARY: n/a

ANNOUNCEMENTS: Haw ridge

COT: Hebrews 13:8. Jesus Christ is the same yesterday and today and forever. We should strive for consistency in our lives, and He is the perfect model to follow.

Equalizoscopy

AO: the-equalizer
Q: Madoff
PAX: Cheney, Stripped, Ribbed (Joshua Sagraves), Headgear
FNGs: None
COUNT: 5
WARMUP:
20 SSH
Swoops
Side shuffle
Mozy to Smokehouse

THE THANG:
EMOM – All moves target 20 reps – Went through series 2x
1. CMU thrusters
2. CMU goblet clean squats
3. OH press
4. CMU deadlift pullovers
5. CMU shoulder high pull
6. CMU OH March
7. CMU Alt Snatch
8. Plank hold (whole minute)
9. Half burpees and squat (12)
10. Rest

3 sets of 10 rep – Somersault Squats/Quad Killers/Weighted TN Rocking Chairs in cadence

MARY:
10x – Flutter Kicks, Gas Pumpers, Suitcase Crunch

ANNOUNCEMENTS:
None

COT: Reminder that self-care and caring for our health should be a prioritized part of our serving our families and those we love.

Happy Presidents Day

AO: the-equalizer
Q: Smithers
PAX: Snowbird, Ribbed (Joshua Sagraves), Stripped, Cheney, Snitch (Cory Beilharz ), Bookman, Mouthwash, FNG Gump (Ben)
FNGs: 1 FNG Gump (Ben)
COUNT: 9
WARMUP: High Knees, Butt Kickers, LBACs, Iron Mikes

THE THANG: Mosey to smokehouse, grab CMUs, go to splash pad.

3 rounds: 45 sec each of lunges, merkins, fast feet.
2 min each of rows, pullups/hangs, dips, planks
AMRAP, 5 min: run around Stonehenge, 10 thrusters, 10 burpees, 10 swings

MARY: n/a

ANNOUNCEMENTS: Haw ridge coming up

COT: Phil 4:11 – learning to be content in your circumstances is difficult, but not impossible. Pray that God will help you learn this skill.

Bodyweight Blast

AO: the-equalizer
Q: Madoff
PAX: Cheney, Snowbird, Stripped, Ribbed (Joshua Sagraves), Yeah-Yeah
FNGs: None
COUNT: 6
WARMUP:
Walk to Splashpad

THE THANG:
Tabata 8 rounds 20 sec work 10 sec rest
1. Cherry Pickers and Single Leg Raises
2. Wall Walks to Handstand Hold
3. Plyo Merkin
4. Calf Raises
5. Eccentric Step Ups
6. Half Burpees
7. Squat to Bench
8. Lunge and Walk back to AO

MARY:
Knoxville Cherry Pickers and Plank

ANNOUNCEMENTS: none

COT: Spend time with your wife.