F3 Knoxville

The Mobile Gym at RAW

THE SCENE: 72* Cloudy and 92%Humidity
F3 WELCOME & DISCLAIMER

Be careful I am not a professional

WARM-O-RAMA:

Lets get right to it!
THA-THANG:

  • 9 Stations with weights and exercises (1200 lbs and over 20 exercises to choose from)
  • Choose your station/exercise and go hard for 1 min
  • When timer goes off choose something heavy to carry up the parking lot and back
  • Rinse and repeat for 40 min

MARY:

COUNT-OFF & NAME-O-RAMA
@abscess @Aladdin @Bartman @Bueller @Cavalier @Crossbar @Frosty @I-Beam, @Manilow @Mayberry @Moses @Ratchet @Wall Ball, @Waxjob
CIRCLE OF TRUST/BOM:
Knowledge and Hard-work are important but Attitude is what makes you most successful!
MOLESKIN:
Special prayer for Lady Junk, Herbie, and Michael Silvey’s family (Wall Balls co worker killed in an car accident)
ANNOUNCEMENTS:

None mentioned

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:

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

 

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: