F3 Knoxville

Bearly

THE SCENE: Felt good
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

3 mile warm up loop w stops along the way for 20/20
THA-THANG:
New hill

  • Bottom of hill , 10 bear complexes, 20 sandbag bent over rows , 30 ruck on front sit ups
  • Bear crawl , sand bag drag pull up to the top and leave bag
  • Run ruck. a .3 mile loop roughly
  • Back at the top of the hill, crawl bear sand bag pull back down to bottom of hill
  • Repeat 4 times

MARY:

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
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.

Burb’n & biscuits

THE SCENE: It was a scene for sure!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Nope.
THA-THANG:

sea biscuit Ruck style

start w and each interval stop for the said exercises .

20 T merkins (ruck on), 20 ruck curls , 20 big boys (ruck on front ) , 20 ruck thrusters

  • Just like a sea biscuit , we stop at  1/4, 1/2, 3/4,1 mile , 3/4 , 1/2, 1/4 mile to do exercises
  • Dealers choice on a few exercises at the halfway point to switch it up a bit but always kept the T merkins
  • lots of reps and just over 5 miles

MARY:
Ruck Flutter presses and ruck up LBCs until time
COUNT-OFF & NAME-O-RAMA
7 Rucker’s
CIRCLE OF TRUST/BOM:
MOLESKIN:
Insert any personal comments, notes, de
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Sling shot

THE SCENE: Upper 40s , nice !!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Jog x2 , butt kicks x2, millineal run , angry millineal run, karaoke x2, merkins x10 , cherry pickers x6
THA-THANG:
Sling shot to crumpit

  • Partner up
  • P1 takes 2 CMUs , farmer carry and or run the greenway while p2 stays back and does , 20 Merkins 20 squats
  • P2 runs to catch P1, p1 does 20/20 while P2 takes off w the cmu .
  • RnR until we get to Crumpit
  • Dora at the base
  • P1 runs up crumpit around Christmas tree and back down . p1 is doing said exercises, switch places …
  • exercises were 100 cmu side to sides (oblique exercises ), 100 reverse baby crunches , 100 lbcs
  • sling shot back to AO via troll bridge

MARY:
CMU chest presses / cmu LBCs until time was up
COUNT-OFF & NAME-O-RAMA
16 pax
CIRCLE OF TRUST/BOM:
Stay thirsty My friends ! Don’t let F3 be your new comfort zone. F3 should be a catalyst for opportunity to grow and get better at all aspects of your life
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Just 10 reps

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

Close to 3 mile ruck shuffle stopping about every 3/4 mile for ladder work

. 10 thrusters ,

10 thrusters 20 curls ,

10 thrusters 20 curls 30 OH,

10 thrusters 20 curls , 30 OH 40 squats
THA-THANG:
Just 10 reps on the football field . Start at the goal line. Every 10 yards stop and do 10 reps of the said exercise  until you get to the other goal line. Always carrying your sandbag . When you get to the other goal line , Ruck back w sandbag to the start , do the next exercise on the list. Do this until all 10 exercises are compete. When rucking back to the start, you have to at least baby carry and ruck shuffle back w sandbag, exercises were ;

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 burpee thrusters

1000 reps total plus the ladder reps of 200 and of you count how many times you had to dead lift the sand bag add another 100….

warm down lap around the track.
just over 5 miles and 1300 reps of good living . All with ruck and sandbag

stay loaded my friends !!

 

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

4 ruck bruhs
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.

Triple Dora w a side of Frisbee

THE SCENE: 70s maybe
F3 WELCOME & DISCLAIMER

quickly
WARM-O-RAMA:

SSH x20 IC 4 ct

Merkins x10 IC 4 ct

Imperial Squat walkers x26 4 ct IC( waiting on FINS) 🙂

Yog to the baseball field for a quick game of Whamo lunge( chuck the frisbee, sprint to frisbee while its in the air. once it lands, lunge the rest of the way) x5-6 times
THA-THANG:

Triple Dora

  • Group 1 on one end, group 2 on the other end of the grinder, with group 2 running from one end to another to start. Once group 2 gets to one end, they relieve that pax at that end and the next group runs to the other end. keeping running back and forth switching sides but doing exercises on each end . Group of 3 pax will keep count dora style as they run and switch out on each end. Rounds were as follows
  • Round 1, 300 merkins on one end and 300 rows on the opposite end
  • Round 2 300 froggie squats on one end and 300 sprinter sit ups on the other end
  • Round 3, 300 CMU curls on one end and 300 CMU tris on the other end
  • If all pax were equal and time permits to finish, you would have done 100 reps of each exercise

MARY:
CMU futters x20 IC, 20 CMU presses x20, CMU LBCs x20

CMU Flutters x10, CMU presses x10, CMU LBC x10

Peter parkers until time
COUNT-OFF & NAME-O-RAMA
17 pax rocked it  and overcame some of the confusion of trying to a triple dora with the wrong amount of numbers…
CIRCLE OF TRUST/BOM:
I had a word on Gossip, the triple Filter by Socrates but more important, I wanted to pray and be present for Mr. Rogers and his family and think about celebrating life. Garrett passed away a year ago yesterday. Celebrate life, its short and not guaranteed. Keep grinding! I know Mr. Rogers is!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.