F3 Knoxville

Cold day at the Burbs

THE SCENE: 29*
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up lap out to West Hills Elementary, 20 merkins 20 squats. 20 curls and 20 lunge presses.

Head back and stop at pavilion, 20 step ups, 20 Turkish get ups. 20 Merkin pull thrus, 20 hammers

THA-THANG:

Back to parking lot, grab sandbags and head up to base of Lovers.
Bear crawl and crawl bear between cones, then five rounds
  • 5 sandbag clusters
  • 10 hand release merkins
  • 10 squat raises
Sandbag loop up Lovers and back
Crab walk and walk crab at cones, then three rounds
  • 10 sandbag deadlifts
  • 15 Ruck curls
  • 15 tricep extensions
2 loops up Lovers
Side walk to cone and back, then one round
  • 15 sandbag complex (strict curl, clean, squat, OH press)
  • 20 flutters
  • 20 merkins
Three loops around Lovers

MARY:

20 flutters
10 sit up presses
10 flutters
5 sit up presses

Kracken at the Tracken

THE SCENE: Gloomy but warm at the Tracken
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

50 side straddle hops, since Moses asked for it

Tommy Boys OYO – Swing arms back and forth (fat guy in a little coat)

Little Baby Arm Circles forward and backward

THA-THANG:
Insert information about the workout.

  • Moseyed to the Tracken (track)
  • Began a Kracken, 8 stations, do 50 of the exercise listed, run a lap, pass the exercise you did and start over on the next one.

 

  • 50 Merkins
  • 50 Squats
  • 50 WW2 set-ups
  • 50 Burpees
  • 50 Iron Mikes
  • 50 Monkey Humpers
  • 50 Mountain Climbers
  • 50 Bobby Hurleys

MARY:
Some Flutter Kicks LBCs to finish it out.

CIRCLE OF TRUST/BOM:
Just expressed gratitude for F3 and all it has done for me, at the beatdown and out in the real world.  I will truly miss this group and will drop in every chance I get.

ANNOUNCEMENTS:
Napster is moving, last day and Q, tomorrow at the Bomb Shelter

Meditation on Mortality

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

Wake up
THA-THANG:
Shuffled a big loop stopping at each mile for 20 HR Merks and 20 Thrusters times two rounds. Hit all the favorite hills in the hood. After we shuffled up Lover’s did 10 pull-ups. Snaked back down through the parking lot and took the little off road bridge path back to start.

MARY:
2 rounds of 20 4-ct flutters and 20 chest presses.
COUNT-OFF & NAME-O-RAMA
6
CIRCLE OF TRUST/BOM:
MOLESKIN:
5.75 miles. Did the PT stops 4 times for 160 each of HR Merks and Thrusters. The second round of HR Merks each time were  rough.
ANNOUNCEMENTS:

Loopin Thru The Hood

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

Put on shoes
THA-THANG:

Ruck loop in park and stop at the dark pavilion on the back side each time for:

  • 20 Leg Lifts
  • 20 Push-ups
  • 20 Good Mornings
  • 20 Plank Jack
  • 20 Curls
  • 20 Step-ups /leg

MARY:
COUNT-OFF & NAME-O-RAMA
3
CIRCLE OF TRUST/BOM:
MOLESKIN:
5 rounds was 600 reps and 5 miles.
ANNOUNCEMENTS:

You Can Do Anything for 45 Seconds

THE SCENE:
39 and Clear

THA-THANG
Ruck Loop + Neighborhood (2+ miles)
– Stop at mile 1, 20 Merkins, 20 Squats
– Stop at cul-de-sacs 1 & 3, do 10 Wolverines (From standing position, drop
to plank, one push-up, left knee tuck to the chest, another push-up, right
knee tuck to the chest, yet another push-up, jump, overhead clap)
– Stop at cul-de-sacs 2 & 4, do 10 Ruck Rollers

Ruck back to SP

PT at SP…
Stations
5 Stations: 45 sec on, 15 sec transition (All station with ruck on)
– Station 1: Battle Rope
– Station 2: Sandbag Squat
– Station 3: Sandbag Bent Over Rows
– Station 4: Kettlebell Swings (44lb)
– Station 5: Flutter Kicks (Ruck held over chest)

3 Rounds:
– Rd1: 1 set at each station; Ruck with sandbag around parking lot
– Rd2: 2 sets at each station; Ruck with sandbag around parking lot
– Rd3: 3 sets at each station; Ruck with sandbag up Lovers Lane and zig-zag through parking lot

CIRCLE OF TRUST/BOM
Ephesians 4:1-2 – Humility, Gentleness and Patience