F3 Knoxville

Tag: Stripped

Board GAINS

AO: the-equalizer
Q: Blindside
PAX: Stripped, Ice Cold, mouthwash (Mike), Snowbird, Unibráu (Nick Robinson), Blindside, Headgear
FNGs: None
COUNT: 7
WARMUP:
Tempo Squats IC x10 | Ab-eh Vi-go-das IC x6

THE THANG:
Mosey to picnic table near pickleball court. Set up the Board GAINS game and begin.
Roll dice, move piece around the board, complete the exercise

MARY:
Small amount of stretching

ANNOUNCEMENTS:
Hot Toddy Triple Q on Saturday
Convergence on 1/20 at Big Ball
F3KnoxRucks sign ups!! Check the website!!

COT:
Be consistent. Don’t be afraid to start over. Track your progress. Get better everyday.

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!