F3 Knoxville

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:

Easy as 1, 2, 3

THE SCENE
53 and Clear…AMAZING!

 

WARM UP
1 Loop around West Hills Park (1.3 miles).  At the mid point do 20 merkins & 20 squats and end with 20 merkins & 20 squats.

 

THA THANG
1-2-3 Pyramid (all exercises done with ruck)
Ruck to Walkers Springs Park Pavilion (2.0 miles one way), stopping at each mile to do the following pyramid routine:

At mile 1:
1 Curl, 2 Overhead Press, 3 Front-loaded Squats
2 Curls, 4 Overhead Press, 6 Front-loaded Squats
3 Curls, 6 Overhead Press, 9 Front-loaded Squats
4 Curls, 8 Overhead Press, 12 Front-loaded Squats
5 Curls, 10 Overhead Press, 15 Front-loaded Squats

At mile 2:
6 Curl, 12 Overhead Press, 18 Front-loaded Squats
7 Curls, 14 Overhead Press, 21 Front-loaded Squats
8 Curls, 16 Overhead Press, 24 Front-loaded Squats
9 Curls, 18 Overhead Press, 27 Front-loaded Squats
10 Curls, 20 Overhead Press, 30 Front-loaded Squats

Mile 2 is at the pavilion.  After doing the routine, head back to SP and do the following:

At mile 3:
9 Curl, 18 Overhead Press, 27 Front-loaded Squats
8 Curls, 16 Overhead Press, 24 Front-loaded Squats
7 Curls, 14 Overhead Press, 21 Front-loaded Squats
6 Curls, 12 Overhead Press, 18 Front-loaded Squats

At mile 4:
5 Curl, 10 Overhead Press, 15 Front-loaded Squats
4 Curls, 8 Overhead Press, 12 Front-loaded Squats
3 Curls, 6 Overhead Press, 9 Front-loaded Squats
2 Curls, 4 Overhead Press, 6 Front-loaded Squats
1 Curls, 2 Overhead Press, 3 Front-loaded Squats

Cash out with 2 rounds of x30 4ct Flutter Kicks w/Ruck pressed.

Totals =

  • 5+ miles Rucking
  • 40 Merkins
  • 60 4ct Flutter Kicks
  • 100 Curls
  • 200 Overhead Press
  • 340 Squats

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:

Coupons at the Burbs

THE SCENE
68 and a little damp

 

THA-THANG
2 mile ruck-run to warm up (stop half-way for 20 Merkins and 20 Squats)

Once back at the cars, everyone take their ruck off and grab a sandbag (60lb).  Carry the sandbag to the base of the hill between the tennis courts.

 

Sandbag Circuit (all exercises with sandbag)
Start point is the base of the hill between the tennis courts:

  • Bear Crawl/Sandbag Drag up the hill alternating arms (pulling the sandbag up)
  • At the top of the hill, x10 Cleans then carry sandbag toward the parking lot
  • At the parking lot, x10 Reverse Lunges with sandbag (5 each leg), then carry the sandbag down the parking lot
  • At the intersection of the trail and parking lot, x10 Over Head Presses, then carry the sandbag to start point at the base of the hill
  • At the base of the hill, x20 4ct Flutter Kicks holding up the sandbag

Rinse and repeat x4

After the fourth round, cash out with x30 Push-ups/Sandbag Drag (Push-up then pull the sandbag across your body, Push-up then pull the sandbag across your body the other direction).

Carry the sandbag back to your ruck.  Everybody grab their ruck and keep their sandbag for a loop around the park.  Half-way around the loop, stop for 20 Merkins and 20 Squats.

After the loop, drop off the sandbags and then ruck a victory loop up Lover’s Lane.

 

MARY
4ct Flutter Kicks holding Ruck x30

 

Working on the things I hate

Burbs, Friday 24, May, 2019

THE SCENE: 70°F, Pleasant Gloom

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Up lovers lane, around the outdoor pool, and back to the start.

THE THANG:

Mosey to the high ground (YMCA parking lot next to the pull-up bars)

5 pullups (no ruck), 10 pushups (ruck on), 15 squats (ruck on)- 3 sets

Speed ruck about a 1 mile loop

5 pullups (no ruck), 10 8-counts (ruck on), 15 ruck thrusters- 3 sets

Speed ruck about a 1 mile loop

5 pullups (no ruck), 10 ruck get-ups, 15 ruck swings- 3 sets

Ruck the parking lot loop

5 pullups (no ruck), 10 overhead ruck press , 15 BBS (ruck on front)- 3 sets

Speed ruck until time

MARY:

None

COUNT-OFF & NAME-O-RAMA

Judge Judy, Cosmo, Barbie, Cap’n Crunch, Snorkel, Archie (QIC)

CIRCLE OF TRUST/BOM:

We prayed