F3 Knoxville

Monday runday

THE SCENE: 46
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

1 mile mosey
THA-THANG:
Coupons on hand:

60# bag x 3

90# bag

40# bag

Carry all bags and straps to soccer field.   Lash the 40# and 60# bags together.

Drag the sandbag to midfield as fast as possible, drop the bag and sprint to end line.  Jog/ walk back to midfield and drag the sandbag back to the beginning.   Rotate to the next bag and repeat.

Mosey another lap and carry the sandbags back to the ao

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Sandbags at the truck stop

THE SCENE: 50’s, little bit of rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

2 laps around the parking lot

High knee skipping to the light pole and Bernie Sanders back x 2

Toy soldiers to the light pole and Bernie Sanders back x 2

Grab the sandbags and mosey to the field
THA-THANG:

Circle up into 2 groups, each group has a 60# bag.  Pass the bag to the left and do 1 burpee before the bag gets back to you.  Complete 5 passes, then go in the opposite direction.

We also did this as 1 big group passing 2 sandbags and doing 2 byrpees.

Line up in plank position.  Pull sandbags through and run to end of the line.  Once you get to midfield , pull the sandbags the other way to get back.

Teams of 3.  2 men running a lap around the field while 3rd man does an exercise with  the sandbag.  Once all men have done the exercise move to a different sandbag.

  • 90# bag – squats
  • 60# bag – shoulder press
  • 60# bag – lunges
  • 40# bag – curls

11’s at the outhouse.   Easy ups & merkins.

MARY:
BBS

Flutter kicks

Single leg donkey kick thing by tank.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Don’t be complacent at work, working out,  or with your friends and family relationships.
MOLESKIN:

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

April ruck workout 7

THE SCENE: 70, breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Insert information about the warmup.
THA-THANG:
Ruck 1 mile

10 sets of

  • Ruck deadlift x 10
  • Ruck lunges x 10
  • Ruck merkins x 10

Time was 38:16

Ruck some more

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Run

THE SCENE: 50, nice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Insert information about the warmup.
THA-THANG:
Insert information about the workout.

  • Run 4 or 5 miles

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Cavalier conquered the long hill on old stage for the first time
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Truck stop drag

THE SCENE: 45, gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA

BAC forward and backwards

Overhead claps

Good morning

Merkins

Tempo squats

THA-THANG:
3 laps around the parking lot,  at each end of the islands do 5 man makers

Gather coupons

2 – 40 pound  sandbags

1 – 60 pound sandbag

1 – 90 pound sandbag

Mosey with the coupons to the soccer field.  If you don’t have a coupon, then run laps around the guys with the coupons.

Teams of 3, or so

1 man does the exercise while other team mates run a lap around the field.   Switch until all team mates have done the exercise.   Then move to a different sandbag.

  • Drag 90# bag as far as possible
  • 60# sandbag toss
  • 40# walking lunges
  • 40# overhead carry

Get into 2 teams for a modified dora with the 90# bag and the 80# bag (two 40# bags tied together)

1 pax drags the sand bag to midfield and back while rest of team completes the following

100 merkins

300 CDD

400 squats

Mosey to AO

MARY

ring of fire

40# curls x 10, hold a squat (Omaha to doing squats)

40# oh press, bbs

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Be careful to keep open communication with your kids about technology.    Even if your child doesn’t have access to social media and the internet their friends might and they are still being exposed to the bad stuff.

MOLESKIN:
Wall ball’s father and mayberry’s M

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.