F3 Knoxville

7 of Diamonds

THE SCENE: 34, crisp and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Lap around the lot

Rockettes

windmill

tempo squats
THA-THANG:
Route 66 style run to watt rd field with calf raises at each light

7 of Diamonds

at each corner of the field complete 7 reps of the exercise   (28 reps per lap)

  • Burpees
  • BBS – modified to
  • Merkins
  • CDD
  • V-Ups – modified to flamingos
  • Thrusters – bottom of burpee
  • Squats

7’s – outhouse and playground

Easy ups & pull-ups

mosey to concrete bleachers

3 rounds of

7 derkins, 7 step ups each leg, 7 squats

To the AO

MARY:
Ring of fire Merkins
COUNT-OFF & NAME-O-RAMA

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.

Iron pax week 1

THE SCENE: 63
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Insert information about the warmup.
THA-THANG:
Broad jump 10 yards then, 10 butpees, 10 iron Mike’s,  10 bbs.  Repeat 3x.  Then bear crawl 30 yards back to start.  That’s 1 round.

Do 5 rounds for time.

MARY:
Walk back to AO  while trying not to splash merlot
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE
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.

Opposite & TMI from tweety

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

OYO

Coupons

90, 60 and 60 sandbags

3 rucks

Dumbells and kettle bell
THA-THANG:
5 stations with 2 movements at each.  Switch between movements for 8 minutes then switch station.

1.  Merkins and bent over rows

2.  Triceps extension and curls

3.  OH press and upright rows

4.  Squats and straight leg deadlifts

5.  BBS and superman

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

CIRCLE OF TRUST/BOM:
Sign up to Q
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Monday runday

THE SCENE: 46
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

1 mile mosey
THA-THANG:
Coupons on hand:

60# bag x 3

90# bag

40# bag

Carry all bags and straps to soccer field.   Lash the 40# and 60# bags together.

Drag the sandbag to midfield as fast as possible, drop the bag and sprint to end line.  Jog/ walk back to midfield and drag the sandbag back to the beginning.   Rotate to the next bag and repeat.

Mosey another lap and carry the sandbags back to the ao

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

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.

Sandbag Ruck PT

THE SCENE: 28 and cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

ruck with 60# sandbag to upper field (0.75 miles)
THA-THANG:
1 man does an exercise with the sandbag while partner does the other then they switch.  Do 3 sets of each

  1.  Sandbag Rows x 10,  40 yard bear crawl
  2. Sandbag Dead lift, Merkins x 10
  3. Sandbag Cleans x 10, Incline Merkins x 10
  4. Sandbag OH Press x 10, Flutter kicks with Ruck OH

Ruck long way back to AO with the sandbag of course

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

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS: