F3 Knoxville

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.

Burbs 9-11

THE SCENE: 76* and muggy again
F3 WELCOME & DISCLAIMER
THA-THANG:
Warm up lap: take off through the park and head towards West Hills Elementary, stop in the lot for 11 reps each of merkins, squats, curls.  Continue ruck, make a left on Vanosdale, left onto Bennington, left onto Corteland, and left onto N Winston.  At every road intersection, stop for another round of 11 reps each of merkins, squats, and curls.  Total of 9 rounds by the time we make it back to parking lot.

Meaning: The breakdown of the first responders killed on September 11th as follows: 37 Port Authority officers, 23 NYPD, 8 EMTs, and 343 firefighters.
The Work: Farmer carry ruck in one hand and sandbag in the other hand the length of the parking lot and back to simulate first responders carrying gear into the fray.  Once back to start, pay homage to the first responders with the following exercises (carry down and back, do one exercise; down and back, move to next exercise):

  • 37 brickyard manmakers
  • 23 eight-count bodybuilders
  • 8 bear complex with sandbag
  • 343 flutter kicks

Flutters were done as a group ring of fire style until we reached 343.  Back to your feet, ruck and sandbags over to the base of the N Winston hill.

Meaning: We don’t have stairs, but we have a huge hill.  Also, going over the bridge mirrors FDNY ladder 118 crossing the Brooklyn bridge heading for the towers.  The six giants on that firetruck all perished on the day.
The Work: Carry the sandbags up the hill.  Once everyone makes it to the top and safely into the parking lot, we honor ladder 118 with 11 eight-count bodybuilders.  Sandbags back up and mosey back down the hill.  Quick set of 10 counts for everyone (me) to get their breaths, turn around and do it again for the second tower.  Again, at the top we honor ladder 118 with a set of 19 reps each of merkins, squats, and curls (brings our total of each on the day to 118 reps).  Mosey back down for Mary.

MARY:
20 flutters
20 hammers
15 flutters

CIRCLE OF TRUST/BOM:
In NYC last year I visited the 9/11 memorial, and just taking it all in I leaned against the memorial.  After a minute I looked down and noticed the name my hand was on, Abraham Zelmanowitz.  I remembered the name just because of how odd it was at the time.  Later while walking through the museum, I came across this man’s story.  Abraham worked on the 27th floor of tower one of the WTC.  He very easily could have gotten out of the building after the planes hit, but his friend and coworker Ed Beyea was a quadriplegic.  With the elevators out of service, Abraham chose to stay with his friend until help arrived to get Ed down the stairs and out of the building.  Unfortunately that help never came, and they were both killed in the collapse of the tower.  The selflessness and heroism of that day can never be overstated, both in first responders and in stories such as these.  19 years ago we vowed to never forget, and I hope that promise is one that we keep.

Bags Are Packed

THE SCENE: Nice fall weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Rucks up
THA-THANG:

Make loop. Stop each mile for 25 reverse curls and 25 deadlifts.

On the field:

Ladder down starting with 30

Sandbag Clean

Push-up Across Bag (1 hand on bag, both on bag, other on bag. Count each push-up)

Sandbag Pull-Thru

Sandbag Lunges w/ Twist

Sandbag Chest Press

Sandbag Upright Row

After each round, ruck sandbag to far goal line and do the next set down there with reduced reps by 5.

Make the loop again with same PT.

MARY:
COUNT-OFF & NAME-O-RAMA
3 brothers
CIRCLE OF TRUST/BOM:
MOLESKIN:
6.36 miles. 730 reps.
ANNOUNCEMENTS:

Do Work

THE SCENE: Humid. Like being in a mouth.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Put on ruck
THA-THANG:

Ruck 1.3 miles to Bearden Middle

20 min AMRAP (yes, Ruck on)

  • 10 OHP
  • 20 push-ups
  • 30 sit-ups
  • 40 squats
  • 100 meter ruck

Ladder Part 1: 12 min begin with one rep of each exercise and continue to add till time runs out. Remember how many rounds completed for Part 2.

  • curl
  • press
  • bear hug squat
  • Ruck high pull

Ladder Part 2: 12 min using #of reps from Part 1 work back down ladder with two exercises below.

  • Ruck Burpee
  • 4 ct Mtn climber

Ruck back to SP

Mary
30 Flutters IC ruck OH

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:
Man who farts in church, sits in own pew.
ANNOUNCEMENTS:

Fun on the Farm

THE SCENE: 🤷🏻‍♂️ Little humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

THA-THANG:
2 on/1 off interval ruck 3.2 miles to Cherokee Farm stopping every .5 mile for alternating sets of 3 upper, 3 lower or 3 ab exercises so we performed each set 4 times. At Cherokee Farm we completed mini WOD and returned the same way we came. 12 total sets completed equals 100 reps of each.

SET 1

HR Merks 25

Curls 25

Single Arm OH Presses 25

SET 2

Snatches 25

Suitcase Squats 25

Lunges 25

SET3

Low Plank Dancing Bear 25

Tempo Sit-up 25

Ruck Twist 25

AT CHEROKEE FARM

50 Thrusters

75 Deadlifts

100 Swings

75 Toe Touches

50 OH Squats

MARY:
COUNT-OFF & NAME-O-RAMA
4 wild and crazy guys.
CIRCLE OF TRUST/BOM:
MOLESKIN:
6.8 miles interval ruck. 900 reps in route and back. 350 reps at the Farm. 1250 total reps.
ANNOUNCEMENTS: