F3 Knoxville

Author: A-Rod

Holiday Stretch

THE SCENE: Clear 60 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 30 IC
  • ISW x 15 IC
  • Manly Arm Rotations (MARs) x 15 ED IC
  • 5 Burpee OYO
  • Windmills x 10 IC

THA-THANG:

  • Bottom Feeders (11s): Push-ups/Squats. Duckwalk across driveway to school.
  • Black Jack: At start point do 1 BBS then run to second point and do 20 Flutters (2ct). Rinse and repeat 2/19, 3/18, 4/17, etc.
  • 7 of Diamonds (but in a square): 4 stops for reps.
    • Rd 1: 7 Burpee at each stop
    • Rd 2: 14 ISW at each stop
    • Rd 3: 21 Push-ups at each stop

MARY:
Not invited
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Why are you training? Why do you stay in shape? So you can….stay engaged, stay focused, and be successful in all you do. Don’t quit. Our example of endurance comes from our Savior. He knew what was coming, knew it would be excruciating, and went to the cross anyway. He carried it all knowing WE were worth every step.
MOLESKIN:

ANNOUNCEMENTS:

Sandy EMOM Redux

THE SCENE: Not hot, not cold, but swampy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Exit vehicle, kit up
THA-THANG:

Ruck shuffle loop. 20 pushup/20 squat half way

Grab sandbags and head to pavilion

EMOM: Repeat for 9 minutes. Total of 3 rounds

  • Minute 1: Sandbag squats x 15; step-ups when done
  • Minute 2: Sandbag clean x 10; step-ups when done
  • Minute 3: Sandbag OH press x 10; step-ups when done

After each 9 minute period head up Lover’s Lane to pull up bars.

  • 10 pull-ups
  • 20 BBS w/ Ruck
  • 30 Push-ups w/ Ruck

MARY:
Flutter kicks x 30 IC; Boat/Canoe
COUNT-OFF & NAME-O-RAMA
6 Weirdos
CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

No Going Back

THE SCENE: Humid 70 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 30 IC

Manly Arm Rotations (aka baby arm circles) x 10 ED EA

5 Burpees OYO

Tempo Merkin x 10 IC

Tempo Squat x 15 IC
THA-THANG:

1st and 10: 10 cones at 10 yd increments. At SP perform 10 burpees/1 push-up then run to end. Return to next cone 9 burpees/2 push-ups, etc to end (11s).

Bataan Death Crawl: PAX in a line in bear crawl position. Last man performs 5 burpees while PAX bear crawls. Last man taps man at end of line and heads to front of line. Continue till reaching end point.

Burpmuda Triangle: Three cones about 30 yds apart. Run between cones.

  • Round 1: cone 1 = 1 burp; cone 2 = 2 burp; cone 3 = 3 burp
  • Round 2: cone 1 = 3 burp; cone 2 = 4 burp; cone 3 = 5 burp
  • Round 3: cone 1 = 5 burp; cone 2 = 6 burp; cone 3 = 7 burp

Burpee Dan: 1 burpee:4 lunges to end point then go back with 2 burpee:4 lunges and final round 3 burpee: 12 lunges

Pick up Qs cones: Pick up cones with push-up at each cone, increasing by one at each cone. (10 cones)

MARY:
Not Invited
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Leave no man behind. Leave no man the same.

Our heritage tells us of a people who were freed from Egypt and when life got hard in the desert they wanted to go back. Then when they were provided a Saviour and the law was removed they were upset and wanted to return to the “way things were”. We are the same. We remember how things were and how they were comfortable. We are not promised that. We will be and are living in difficult times where each day brings decisions for comfort or challenge. F3 is not an easy choice. Get up, get smoked, get better, DO IT AGAIN. We are here to help each other prepare for life physically and mentally. Don’t be surprised by challenges but be prepared and lean on the fellowship around you.
MOLESKIN:

ANNOUNCEMENTS:

Burbs Basic

THE SCENE: Clear 56 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Unass from vehicle. Throw sandbag from vehicle and put on ruck.
THA-THANG:
Cash in with 20 squat/20 pushup (yes, ruck on)

Each person carry 60lb sandbag 1 mile to fire station.

  • 3 Rounds of ruck curls, thrusters, and OH press (20 reps each)

Carry sandbag from fire station to pavilion on greenway

  • 4 Rounds BBS (ROC), Bent row, step ups (20 reps each)

Carry sandbag from pavilion to other pavilion below parking lot

  • 5 Rounds of 20 squat, 10 sandbag bear complex, 20 flutters (ROH)

Carry sandbag to hill below tennis courts

  • Bear crawl sandbag drag up hill to tennis courts

Serpentine down parking lot tiers to Endex.

MARY:
Not invited
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

Mouth Breather 4.0

THE SCENE: Cloudy 45 with Mr. Cool Breeze out of the west.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Show up
THA-THANG:
Warm up lap to school (20/20) the back to AO, up Lover’s Lane and around to parking lot by outdoor pool.

Round 1: 5 Sets. At the end of each set run up Lover’s and back to lot.

  • Merkins x 20
  • Lunges x 10 EL
  • BBS ROC x 20

Round 2: 5 Sets. At the end of each set run up Lover’s and back to lot.

  • Thrusters x 20
  • Ruck get-ups x 20
  • Calf Raises x 20

Round 3: 5 Sets. At the end of each set run up Lover’s and back to lot.

  • Ruck Hammers x 20
  • Mtn Climbers x 20 (4ct)
  • Squats x 20

MARY:
N/A
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Go forth and be men of character.
MOLESKIN:

ANNOUNCEMENTS: