F3 Knoxville

Perspective

THE SCENE: Noice!
F3 WELCOME & DISCLAIMER yep
WARM-O-RAMA:

SSHx30, squats x10, round the clock merkin, v ups, sundial big boys
THA-THANG:

The Count down – Complete each exercise is succession.  When completed do 25 Box jumps or run the hill.   PAX choice!  Remove the bottom exercise after completing each set.  Rinse and repeat

  • 11 Rows
  • 10 Burpees
  • 9 Sun Dial to Big Boy
  • 8 Plank jack tucks
  • 7 Squats
  • 6 V ups
  • 5 Iron mikes (each leg)
  • 4 mountain Climbers (4 Count)
  • 3 Around the clock merkins (12 total)
  • 2 Super star jacks
  • 1 Body builder

MARY:
Flutter kicks

iron cross, the power T( flutter kicks while holding iron cross)
COUNT-OFF & NAME-O-RAMA
20 pax including pigskin and lactose (not tagged yet)
CIRCLE OF TRUST/BOM:

Capn crunch sent to me in a group text w a few others and really like it so I wanted to share the following ;

For a small amount of perspective at this moment, imagine you were an American born in 1900. When you are 14, World War I starts, and ends on your 18th birthday with 22 million people killed. Later in the year, a Spanish Flu epidemic hits the planet and runs until you are 20. Fifty million people die from it in those two years. Yes, 50 million.

When you’re 29, the Great Depression begins. Unemployment hits 25%, global GDP drops 27%. That runs until you are 33. The country nearly collapses along with the world economy. When you turn 39, World War II starts. You aren’t even over the hill yet.

When you’re 41, the United States is fully pulled into WWII. Between your 39th and 45th birthday, 75 million people perish in the war and the Holocaust kills six million. At 52, the Korean War starts and five million perish.

At 64 the Vietnam War begins, and it doesn’t end for many years. Four million people die in that conflict. Approaching your 62nd birthday you have the Cuban Missile Crisis, a tipping point in the Cold War. Life on our planet, as we know it, could well have ended. Great leaders prevented that from happening.

As you turn 75, the Vietnam War finally ends. Think of everyone on the planet born in 1900. How do you survive all of that? A kid in 1985 didn’t think their 85 year old grandparent understood how hard school was. Yet those grandparents (and now great grandparents) survived through everything listed above.

Perspective is an amazing art. Let’s try and keep things in perspective. Let’s be smart, help each other out, and we will get through all of this. In the history of the world, there has never been a storm that lasted. This too, shall pass.

MOLESKIN:
Not to say there isn’t any suffering out there today but overall, our generation has been blessed.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

13 monkeys

THE SCENE: 40 on the dot w a half moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

MH= monkey humpers on the 4ct
MH x2
SSH x10
MHx4
Imperial walkers
MHx6
Squats xx
MHx8
Imp squat walkers
MHx10
8 count plank merkin
MHx12

THA-THANG

One group
burpee dans on the grinder or field

 

2nd group go to crumpit
11s w monkey humpers and merkins . Monkey humpers at the bottom on the 4 ct starting w one and 10 merkins at the top of crumpit
Groups will switch once completed

MARY:
Lots more monkey humpers mixed in with Lbcs, flutters, calf raises and end with ……monkey humpers
COUNT-OFF & NAME-O-RAMA
13 pax
CIRCLE OF TRUST/BOM:
let obstacles be opportunities
MOLESKIN:

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

Bagging it

THE SCENE: Crispy 38
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

3 mile ruck run
THA-THANG:

on the football field starting at the goal line for 100 yards

10 yard row 10 reps w sand bag , farmer carry 100 yards back to start
Ruck lap do stadiums steps , both stadiums for a full lap

10 ruck thrusters every 10 yards to one end
10 front load squats or back load every 10 yards
Ruck lap w stadiums

5 ruck merkins every 10 yards
Bear crawl sand bag drag down and sand bag throw on the way back , again stopping every 10 yards for 5 ruck merkins
Ruck lap w stadiums

Big boy ruck in front 10 every 10 yards , ruck gas pumps 10 reps every 10 yards on the way back
Ruck lap Last lap w stadiums

basically 800 yards of pulling , dragging and throwing a sandbag around along with your ruck the whole time. The break was the lap around the track with stadium steps

2 mile ruck

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
4 Rucker’s not afraid
CIRCLE OF TRUST/BOM:
Just over 6.5 miles of good hard livin to start the day !
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

It’s not a burpee

THE SCENE: Crisp n full moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Ssh x 20

tempo squats

merkins

gas pumps

body builders
THA-THANG.

  • 20:1 of 3 exercises
  • Bodybuilder, froggie squat, gas pump
  • Start with 20 reps of each until you get to 16 reps of each , then run 1/4 mile loop
  • Repeat exercises w reps from 15-11, run
  • We got to 11 and time was up but w time permitting , you would go to 1 rep of each …

MARY 

no time
COUNT-OFF & NAME-O-RAMA
12 pax
CIRCLE OF TRUST/BOM:
Being grateful . What are we grateful for during this time?
MOLESKIN:
As promised , no burpees….
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Such a Drag

THE SCENE: crisp 30s
F3 WELCOME & DISCLAIMER 

nah…
WARM-O-RAMA:

Nah…
THA-THANG:

  • Ruck one mile loop. 4 ruckers, one 60lb bag, one 90lb bag, and the twins(2 large 5gallon water jugs). Carry the twins as far as you can and then rotate out until we complete the mile loop
  • SUCH A DRAG…Move to the football field , everyone with ruch and 60lb bag but Mr. Rogers had his 90….because he can
  • 10 rounds of the following exercise carrying or dragging your sand bag 10 yards between each exercise.
  • Once you have completed one round of exercises and 100yards, Ruck back to start with your sand bag,Minimum 2 times down each : Speed shuffle, Bernie bag drag or baby carry. After you do the min, you can keep on or just put the bag on your shoulders and ruck back to the start. Exercises below, ALL with RUCK on if applicable
  • 10 push-ups

    10 squats

    10 sit-ups, ruck on front

    10 overhead presses

    10 Bent over rows (sand bag rows)

    10 hand release push-ups

    10 jump squats

    10 butterfly sit-ups, ruck on front

    10 Ruck Curls;

    10 burpees

MARY:
Ruck one more mile alternating sand bag carries
COUNT-OFF & NAME-O-RAMA
4 Ruckers
CIRCLE OF TRUST/BOM:
This WOD was a modifcation of the RUCKS ON PARADE march challenge. If you have not checked out their montly WODS, check it out. Lots of fun and more fun when you spice it up by adding sad bags!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.