F3 Knoxville

21 Complex

THE SCENE: Brisk 40° 🥶
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Ruck up
THA-THANG:

Make loop 2:1.

Starting at goal do 1 rep each 5 yds (21 reps one way) then run back to other end. 2 rounds.

  • Lt Dan
  • Body Builder
  • Bear Complex
  • Mr Rucktacular

Staring at goal do 20:10 each 10 yds (165 reps each exercise)

  • Curl
  • Weighted V-up
  • Skull Crusher
  • Weighted Toe Toucher

Make loop 2:1.

MARY:
COUNT-OFF & NAME-O-RAMA
5 dum dums
CIRCLE OF TRUST/BOM:
MOLESKIN:
7.5 miles 828 reps
ANNOUNCEMENTS:

Tour de Burbs

THE SCENE: Mid 50s drizzling
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Pick up ruck and put it on.
THA-THANG:
Shuffle 6.5 miles stopping every half for:

  • 20 Curls
  • 20 OH Press
  • 20 Skullcrushers

MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
MOLESKIN:
ANNOUNCEMENTS:

No Shower Needed

THE SCENE: 60’s with steady rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Put rucks on.
THA-THANG:

Ruck loop. Stop every half mile for 10 Mr. Rucktaculars

Supersets on the field 

30-25-20-15-10-5

Corner 1: Curls/Rows

Corner 2: Skull Crusher/Push-up

Corner 3: RDL/Squat

Corner 4: Sit-up/Low Spider Knee

Do a corner and ruck to the next and so on until completed just 5 reps.

Ruck loop. Stop every half mile for 10 Mr. Rucktaculars

20 n 20 to cash out

MARY:
COUNT-OFF & NAME-O-RAMA
3 amigos
CIRCLE OF TRUST/BOM:
MOLESKIN:
1,000 reps and 7.3 miles of good living

ANNOUNCEMENTS:

Roasted Shoulders

THE SCENE: 50’s. Little wet.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Arm circles, this and that, Michael Phelps
THA-THANG:

Do 25 reps of first 2 push and pull exercises and walk with CMU OH to the other end of the bathroom and back. Do next 2 push and pull exercises and walk again with block OH. Repeat that rhythm and start over when all exercises are complete.

Push exercises

  • Dips
  • Merkins
  • Derkins
  • Merkin over the block
  • Dry Docks
  • OH Press

Pull exercises

  • Inverted Row
  • Lawnmower each arm
  • Bent Rows
  • Lying Down OH Pulls
  • Curls
  • Single Arm Upright Row each arm

MARY:

25 Toe Touches

25 Twists

Repeated

COUNT-OFF & NAME-O-RAMA
12 men
CIRCLE OF TRUST/BOM:

“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.’”

Muhammad Ali

MOLESKIN:
I think everyone got 2-3 rounds of that.
ANNOUNCEMENTS:
HHOCR Saturday

Shirt order coming soon.

Fast n Slow

THE SCENE: felt real nice 👌🏻
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Put ruck on
THA-THANG:

Shuffle loop, stop halfway 20 Curls 20 Upright Rows.

Back at the trucks, 20 HR Merks and 20 Thrusters. Carry heavy things up lover’s and back around down.

Did all of that 3 times then one more round of all PT to close it out.

MARY:
COUNT-OFF & NAME-O-RAMA
5
CIRCLE OF TRUST/BOM:
MOLESKIN:
5.5 miles and some tough-ass PT
ANNOUNCEMENTS:
HHOCR obstacle build at Butter’s tomorrow