F3 Knoxville

Cleaning up the burbs

THE SCENE: 72 94% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Insert information about the warmup.
THA-THANG:

Burden carry 800 meters

30 sandbag cleans

800m run

30 burpees with high pulls

800 m run

21 sandbag cleans

42 merkins

800 m run

15 sandbag cleans

30 merkins

800 m run

9 sandbag cleans

18 merkins

800 m run

Hill work with 10 sandbag high pulls at the bottom of the hill and 10 ruck ball busters (thrusters+good morning) at the top. Lunged across Trader Joe’s parking lot then back down to AO for core work

COUNT-OFF & NAME-O-RAMA
Assfault Barbie Ratchet Archie

Archie Thinks We’re at the Top of the Pyramid

THE SCENE: Sticky, muggy, etc
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

THA-THANG:
We headed out towards the movies on the greenway stopping every 1/2 mile for a PT pyramid. We did thrusters, merkins and plank jacks 1-2-3 pyramid style up to 6 rounds and back down. Went something like this:

1-thruster, 2-merkins, 3-plank jacks

2-thruster, 4-merkins, 6-plank jacks

Total of 36 thrusters, 72 merkins and 108 plank jacks. And lots of sweat. Last round was at TJs just for Archie.

MARY:
2 rounds of 20 ruck flutters, 20 chest presses and 20 second isometric hold. 1 round of half that.
COUNT-OFF & NAME-O-RAMA
5 weirdos
CIRCLE OF TRUST/BOM:
MOLESKIN:
ANNOUNCEMENTS:

Harness your spirit animal

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

10 cherry pickers in cadence

10 baby arm circles in cadence 10 reverse baby arm circles in cadence
THA-THANG:

Sloth crawl to parking lot then 10 supple hip squats

Bear crawl back with high knee lunges 10

Gorilla hops to end then mountain climbers 10  4 count cadence then jog back

3 rounds beat the clock 15 minutes

10 CMU press

10 inch-worms

10 lunges with CMU

20 spider merkins (10 per side)

20 side straddle hops single cadence

We made it in 7:32 seconds

3 Bears bear hug relay

3 people  bear hug carry a sandbag of differing weights  to end of parking lot and back while others are doing an exercise until all have completed their run carrying each bag

Hold my Bear:

4 rounds

Bear crawl with CMU pull throughs

10 CMU bearpies

MARY:

Clean-up

50 Squat

25 LBCs

40 SQuat

20 LBCs

30 squat

15 LBCs

40 squat

20 LBCs

50 Squats

20 LBCs

COUNT-OFF & NAME-O-RAMA
Hands Assfault Cheatsheet lillydipper Pele Flashback Waffle House Husker
CIRCLE OF TRUST/BOM:
Be a wolf
Be a Lion

Take nothing for granted Set goals

Be a better person

 

It’s High Heels in the End Zone

THE SCENE: If there was a nicer Saturday morning to work out in, I don’t want to know about it
F3 WELCOME & DISCLAIMER Cap’n was there, so I think that covers us
WARM-O-RAMA:

Archie and Cap’n were in cooldown mode after 3 rucking miles…Pusher and Crawdad were pulling in…

10 Windmills IC while waiting for Crawdad and Pusher

25 SSH, but only 5 IC. The other 20 we were supposed to do in our heads. We did not all end at the same time. Could’ve been Q’s fault. 10 Burpees OYO.

BAC forward and reverse, OHCs in between

THA-THANG:

Little Mosey over to the base of Spaceship Hill. Catch Me If You Can with 10 LBCs to the stop sign on the far side.

Another mosey down to Area 51, which has missed us, and which also had an unidentified structure. We took it apart and did some CMU Doras. Pusher found a hole that was hiding, but recovered on the mosey like the badass that he is. 

Indian run over to the FiA parking lot, where Abcess had already delivered baloons. We presented them with a birthday present, candle, and we sang Happy Birthday. Q started us off about two octaves too high but he is not paid for his beautiful singing voice.

Down to the soccer fields to meet Jack Webb! Back in college we used to play Ultimate Frisbee, so we played in Jack’s honor. 2 burpees for everyone if the frisbee touches the ground, 5 merkins for a team that gets scored on. High Heels got the Golden Glove Award.

MARY:
Mary Schmary

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Rats and roaches live by competition under the laws of supply and demand; it is the privilege of human beings to live under the laws of justice and mercy.”
― Wendell Berry

MOLESKIN:

ANNOUNCEMENTS:

Big Johnny don’t pay

THE SCENE: Warm and a little muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Jog parking lot , 20 cmu curls , skip parking lot 20 curls , 20 tris , karaoke parking lot , 20 curls , 20 tri, 40 rows for bros , sloth plank, 10 merkins , sloth crawl
THA-THANG:
Lucky 7s!

  • Partner up and sling shot to Everest . P1 farmer carried 2 cmu, P2 stays back and does 10 merkins , 10 squats , once done P2 runs  to catch P1, switch up , rinse and repeat until we get to Everest
  • Lucky 7s on Everest
  • 7 rounds ,
  • P1 runs to first tree and does 7 inverted big boys P2 is still at the base doing 7 Mr spectaculars.
  • P1 runs back down and switches w P2
  • rinse and repeat for 7 rounds
  • sling shot back to AO

MARY:
Alternating Superman’s x20

flutters x 20
COUNT-OFF & NAME-O-RAMA
7 pax
CIRCLE OF TRUST/BOM:

ASSUMPTION MAKING:

Big Johnny Doesn’t Pay
One day, a bus driver drove off along the route with everything looking normal for the first few stops, as usual. At the next stop, a big tall guy full of muscles got on. He glared at the bus driver and said, “Big Johnny doesn’t pay!” and went to the back and sat down. Now the driver was five feet two, thin, and rather meek. He was not happy about Big Johnny’s attitude, but he decided not to argue with him. The next day Big Johnny got on again, refused to pay, saying the exact same thing and sat down. And this was repeated also the next day, and the day after, and so forth, for weeks. The bus driver started to get irritated with Big Johnny’s attitude. Finally, he would stand it no more. He signed up for karate and body building courses as well as self-defense lessons. By the end of the autumn, he had become quite confident and strong. So on the next day, when Big Johnny got on the bus and said, “Big Johnny doesn’t pay!” the driver stood up. He glared back at Big Johhny and screamed, “And why not, Mister?” With a very surprised look on his face, Big Johnny replied, “eehhhh… Big Johnny has a bus pass

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.