F3 Knoxville

7, 5, 3 + Some Miles

THE SCENE
39 and Clear

THA-THANG
Ruck to Bearden Hill Rec Center (app. 2 miles)

PT (All exercises with ruck unless noted)
Circuit x7:
10 Squats
10 Overhead Presses
10 Upright Rows

Farmer Carry the length of the field (ruck in the rt. hand going down, in the left coming back)

Circuit x 5:
10 Bent Over Rows
15 Ruck Swings
10 Russian twists
10 Curls

Farmer Carry the length of the field (ruck in the rt. hand going down, in the left coming back)

Circuit x3:
10 Lunges (each leg)
10 Ruck Sit-ups
10 Chest Presses
10 Tricep Extensions
10 Burpees (no ruck)

Farmer Carry the length of the field (ruck in the rt. hand going down, in the left coming back)

Ruck back to SP (app 2 miles)

Cash Out
40 4ct Flutter Kicks, 20 Chest Presses
30 4ct Flutter Kicks, 15 Chest Presses

 

COT
Pray it out and crush the day!

Bunch of ISOs

THE SCENE: Felt like 31° with wind chill
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

THA-THANG:
We headed out of the park toward Vanosdale and made the great loop West on Middlebrook back to the AO stopping 5 or 6 times for 20 Merkins, 10 ISO Lunges per leg and 20 4-ct Plank Jacks. We then made 2 Bernie trips up the Hill of Broken Promises and did 40 Calf Raises and 10 Upright Rows each time at TJs. 

MARY:
Did a couple rounds of Ruck up Flutters, 20 Cheat Presses and 20 second ISO Holds. Then we burned out on Chest Presses and ISO Holds. Yowch.
COUNT-OFF & NAME-O-RAMA
6 Mighty Men braved the great loop. Excellent mumble chatter as always.
CIRCLE OF TRUST/BOM:
MOLESKIN:
5.25 miles and hundreds of reps. What fun!
ANNOUNCEMENTS:

Burbs standard issue

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

Buy in 20 ruck merkins / 20 squats
THA-THANG:

  • Speed ruck 4 miles , stopping at each mile for 10 HR bodybuilder and 20 ruck curls
  • Back at the AO, 3 rounds of, 20 thrusters , 20 front ruck big boys , 10 HR bodybuilders
  • After each round , ruck up lovers lane , around the p lot and back down
  • Over 5 miles total today

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
4
CIRCLE OF TRUST/BOM:
Standard issue Burb workout. Minimum 4 miles , good ole ruck PT and lots of good mumblechatter !
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

BBQ

THE SCENE: Mornin time – dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

No
THAng 

  • Speed ruck 3 miles stopping 3 times for 20 n 20
  • Sand bag carry lovers lane twice
  • Pull ups , big boys , lunges
  • are
  • handy.

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
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.

Super Saturday

THE SCENE: Freaking gorgeous and 66 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Smurf Jack/SSH/Star Jack intervals followed by 5 OYO burpees

Indian Run to the playground

THA-THANG:

Super 21s from the playground to the parking lot. Pax could choose between pull-ups, dips, derkins, or squats on one side and Merkins, v-ups, Freddie Mercury, or LBCs on the other side. PAX were instructed to move between stations any way other than running or walking. Bear crawls, high knees, Bernie Sanders, etc. were used to mix it up.

After 30 minutes of fun we moved on to Wham-O lunges and then returned for a second set of Super 21s. This time we ran between stations.

MARY:
We ca$hed out with ATMs and 20 box cutters.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Never forget that you are a leader, especially of your own actions. Don’t give in to comfort and complacency.
MOLESKIN:
We missed Mayberry today, but we got a bonus Farva sighting so that was cool.
ANNOUNCEMENTS: