F3 Knoxville

PT and Heavy Carry

THE SCENE: mid 60s and foggy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

THA-THANG:
We did a loop shuffling with a stop in the middle for 20 merkins, 20 thrusters and 20 curls (I did 10). Then we did a loop with the twins and sandbags. Everyone carried something. The person with the twins carried em until they couldn’t no mo then swapped with someone with a sandbag. We did another loop of PT, another heavy loop and one last loop of PT. With limited time left we went up lovers lane and dropped our rucks for at least 1 minute of hang time. Rucked back down to SP. Got 5 miles and lots of smiles.

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

Yes, more of this, please.

ANNOUNCEMENTS:

Runnin

THE SCENE: Mid 40s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

THA-THANG:
We ran the whole time. Me and Woodshack got about 7.5 miles. I’m betting Barbie and Full House got 8.5 since they started earlier.
MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
MOLESKIN:
ANNOUNCEMENTS:

BURBS with the Twins

THE SCENE: 51 and chances of rain but not really until the last 5 minutes but just for a few seconds…….:)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Standard Warm up loop to the school and back stopping once for 20 merkins/ 20 squats
THA-THANG:

  • DORA inspired workout called BURBS. partner up, Pax 1 does exercise while P2 is running a lap, switch…cumulative total for reps between partners
  • 100 B.odybuilders
  • 125 U.pright rows
  • 150 R.uck rows. Bend over with back as parrell to ground as possible and for rows with the ruck/ RUCK ROWS
  • 175 B.ig boy sits up with ruck on front as high as possible on chest
  • 200 S.quats with ruck on back

Once completed above, stayed as partners for heavy ruck carry. P1 carries sand bag while P2 carries the twins (2-50lb buckets). Switch when partner can not carry the twins any longer. Do this for just under a mile/ main loop. Once we got back, we had 4 minutes. We ran to Lovers lane, bernied up lovers lane and back to AO.

TOTAL work out included 4.5 miles of distance covered with LOTS of reps and a dash of good livin at the end!

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
7 Mother ruckers
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Today was a good mix of mumblechatter, cardio, and suck!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Ruck Biscuit

THE SCENE: 45 n wet but the rain stopped when we started. Then, the rain started again when we stopped ! How convenient! Thank you Sky Q!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

One loop up and around lovers lane
THA-THANG:
Ruck Biscuit

  • Starting at the lower pavilion , all w ruck , 10 body builders , 20 front ruck big boys, 30 lion king ruck thrusters
  • Ruck 1 lap around lovers lane , repeat exercise, ruck 2 Laps, repeat exercises , 3 laps , exercises , 2 laps , exercises, 1 lap
  • Ran out of time for the last set
  • Total today was 50 bodybuilder , 100 ruck sit ups , 150 lion king ruck thrusters

COUNT-OFF & NAME-O-RAMA
4 horseman
CIRCLE OF TRUST/BOM:
Thanks for joining me !
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.