F3 Knoxville

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:

Rain Q

THE SCENE: Rain, sleet, snow 35 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 20

2 Burpees

MARs x 15 ED (Manly Arm Rotations)

4 Burpee

Imperial Squat Walker x 20

6 Burpee

OHC x 20

8 Burpee
THA-THANG:
Escalator: 10 Burpee, 20 Squat Jump, 30 Merkin, 40 Squats

10 Burpee then run 50 yds/length of bleachers

10 Burpee, 20 Squat Jump then run

10 Burpee, 20 Squat Jump, 30 merkin then run

10 Burpee, 20 Squat Jump, 30 merkin, 40 squat.

Go back down escalator 40, 30, 20, 10; 30, 20, 10; 20, 10; 10.

5 Set: 10 lunge (each leg), 10 Burp (no pushup), 10 merkin. Run length of bleachers/50 yds between sets.

Planters: Box Jumps 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
What devotional are you using? What are you reading? Send a link to the Slack so we can all be encouraged to read the Bible again!
MOLESKIN:

ANNOUNCEMENTS:

I know where I am?

THE SCENE: Misty morn 37
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Extract self from vehicle
THA-THANG:
4 mile loop with 20 Mr. Rucktacular and 20 curls each mile.

Back to AO. Bottom of Lovers Lane. 3 rounds of 20 good mornings, OH press, Body builders. Up lovers lane and back to bottom after each round.

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

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

Effective or Affective?

THE SCENE: Cloudy/Fog 60 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Imperial Squat Walker x 15 IC

Manly Arm Rotations (MARs) x 10 IC

SSH x 15 IC

Tempo Merkin x 15 IC
THA-THANG:

Mosey to football field. Line up on side line.

3 Rounds:

  • Sprint across field and back
  • 1 minute plank jacks
  • 30 second Elbow plank
  • 30 second shoulder tap plank

5 Rounds:

  • 200 meter run
  • 20 Burpees
  • 25 yard lunge

Mosey back to AO

  • 5 pushups
  • 10 flutters
  • 15 pushups
  • 20 flutters
  • 25 pushups
  • 30 flutters

MARY:
Capn Thor
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

We are called to love one another. Greatest commandment. As the sign at the cafeteria says “Take all you want, eat all you take”, so start small and love those around you. Love your neighbor. Love your co-worker. Don’t have to grab the whole world at once.

MOLESKIN:

ANNOUNCEMENTS: