F3 Knoxville

Tag: Stripped

Just Carl ‘n’ Me

AO: the-equalizer
Q: Stripped
PAX: Stripped
FNGs: None
COUNT: 1
I’m thankful today for the example of men like Snitch & Choir Boy—faithful & unafraid to put in the work, even by themselves.

Disclaimer was give while the Q wondered if he had misread the calendar.

SSH, Grady Corns, and Cherry Pickers to warm up then mosey to the tennis court pavalon. PAX couldn’t appreciate the weather from that location; used the second set to transition to flag circle and remained there until time was called.

True Tabata

Squats
Lunges
Calf Raises

Imperial Walker
Crunch
Flutter

Derkins
Dips
CDD

BOM was selected before the Q was aware of the attendance, but it may have something to offer the wider PAX audience.

Plyo-bata

AO: the-equalizer
Q: Snowbird
PAX: mouthwash (Mike), Bookman, Madoff, Stripped, Ice Cold
FNGs: None
COUNT: 6
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

AMRAP/EMOM at The Equalizer

AO: the-equalizer
Q: Blindside
PAX: Stripped, Ribbed, Madoff, Blindside
FNGs: None
COUNT: 4

WARMUP:

Side Stratal Hops
LBAC
Tempo Squats

THE MOLESKIN:

AMRAP (15 mins):
5 burpees
10 Thrusters
12 High Pulls
15 Clean & Press
20 Curls
Lap around splashpad

EMOM:
Min 1–> 10 burpees
Min 2–> 15 Thrusters
Min 3–> 10 WW3 sit-ups
Min 4–> Rest

(We don’t know what Stripped was doing, but it wasn’t the above workout)

ANNOUNCEMENTS:
EFHR 4/5
GTE 4/26

COT:
What are your 5 non-negotiables?

Heavy Day: Now with Movement

AO: the-equalizer
Q: Blindside
PAX: Ribbed, Stripped, Headgear, Bungee, Smithers, Bookman, Blindside, Madoff
FNGs: None
COUNT: 8

WARMUP: we warmed up

THE THANG:
With Rucks on…
11s of merkins and squats at Flagpole and Playground. Slow and good form. Shuffle in between if you’re feeling spicy.

Rounds of 10 at the Bathouse:
Pull-ups (slick)
WW3 Sit-ups
Lunges (10 each leg)
Merkins
Shuffle down ramp and back up R/R

Standard Ruck up Carpenter’s Hill and back to AO

MARY:
SWB: Stretching w/ Blindside

ANNOUNCEMENTS:
Escape from Haw Ridge 4/5
GTE 4/26-4/28

COT:
Be intentional.

Runaround Sue

AO: the-equalizer
Q: Bookman
PAX: Snitch (Cory Beilharz ), Stripped, Utah, Swimmies (Nathan Chesney), Snowbird, Madoff, Bookman
FNGs: None
COUNT: 7!
Warm-up:
• Slowsy to the basketball court
• SSHs
• Cherry pickers
• Leg stretches
• Arm circles
The Thang:
• Lines at BBall court sprints
• Rest for 30 seconds
• Side shuffle
• Rest for 30 secs
• Karaoke
• Rest for 30 seconds
• Bernies
• Rest for 30 secs
• Bernies
• Rest for 30
• Karaoke
• Rest for 30
• Side Shuffle
• Rest for 30
• Lines
• Mosey to flag pole
• 1 lap around track
• Burpees for 1 minute
• Mountain climbers for 1 minute
• Rest for 30 secs
• 1 lap around track
• Merkins for 1 minute
• LBCs for 1 minute
• Rest for 30 secs
• 1 lap around track
• CDDs for 1 minutes
• Hello Dollys for 1 minute
• Rest for 30 seconds
• 2 laps around track
MARY: No time
ANNOUNCEMENTS:
Convergence next Saturday 2/17, Haw Ridge and GrowRuck in April
COT: @Snitch with the inspiring drop of Proverbs 6 verse 9-11 on Monday. Has had me thinking since Monday. Stuff is hard, difficult, but you come out the other side better for it. Stick with it! Thank you @Snitch!