F3 Knoxville

Author: Frosty

Bridge to Nowhere

THE SCENE: Very sauna like
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Overhead Claps x 20 IC

Partner Up and Mosey to the Outhouse

A – 20 Derkins, B – 20 Step ups  Complete your set then alternate with your battle buddy.  Do a total of 50 reps of each exercise

THA-THANG:
Mosey to bottom of Matterhorn with your battle buddy

Bridge to Nowhere

Partner A does the exercises at the bottom of the Matterhorn while Partner B is bear crawling up and down the Matterhorn if he’s as fast as Booger.  Once Partner A has completed the set of exercises, including running to the top of the Matterhorn, he switches with Partner B and continues the bear crawl.  Partner B runs to the bottom of the Matterhorn and does his set of exercises.  Continue until 100 reps of each exercise has been completed.  Should be 5 trips up the Matterhorn per partner.

  • 10 Merkins
  • 10 BBS
  • 10 Squats
  • Run to top of Matterhorn

Mosey to AO stopping twice for 10 merkins, 10 BBS, 10 Squats

MARY:
20 LBC’s led by Tonka

Marge/ Homer by Toto

World’s Greatest Merkin by Mayberry

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We aren’t just trying to raise our children to have successful careers and be good adults.  It is much more important than that.  We are responsible for raising them to have a successful eternity.
MOLESKIN:

ANNOUNCEMENTS:

Ruck tire flipping

THE SCENE: 75, humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Unload big tire from truck!
THA-THANG:

Do the required number of reps for each exercise then run a lap around parking lot . Repeat until 8 minutes expire .  Then move to a different exercise and repeat….so on and so forth until all exercises arr complete .

  • 20 ruck merkins
  • 20 ruck curls
  • 20 ruck oh press
  • 20 rows with 60# bag
  • 20 squats with 80# bag
  • 5 tire flips

MARY:
No time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Truck Stop Ruck

THE SCENE: 70’s or so, nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Ruck Squats

Ruck the loop with Old Hag.  Switch after 0.5 miles with the Hag

THA-THANG:

Pick up Wall-Ball and additional 60# sandbag at AO

20 Squats with coupon due to tardyness

Ruck both coupons to upper field

10 Ruck cleans, then front carry ruck or sandbag 25 yards.  Repeat cleans and another 25 yards to get to mid field

Ruck OH Press, front carry 25 yards.  Repeat OH press and another 25 yards to get back to end line

20 front load squats

Ruck ground to OH press x 10, front carry 25 yards.  Repeat as above.

1 man farmer carries 2 rucks to half field and back while other men squat with the coupons.  Switch and repeat until all 3 men have farmer carried.

3 man ruck with 2 coupons.  Shoulder carry coupons for 0.5 mile and switch until all PAX have carried both coupons.

Switch from shoulder carry to front carry and repeat.

Ruck squats until each man has his 100

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Mayberry was too scared and weak to ruck with us so he just ran!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Circuits

THE SCENE: 70, lower humidity, VERY NICE
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH

10 Cherry Pickers

10 Baby arm circles forward and back

10 Tempo squats

10 Merkins OYO
THA-THANG:
Circuit around the AO on the outer paved loop.  1 lap = 1 mile

Exercises along the loop;

  • 25 werkins
  • 25 CDD
  • 30 Squats
  • 20 dips
  • 20 merkins
  • 20 lunges – 10/leg
  • 20 easy ups
  • 20 flutter kicks, 4 count
  • 20 derkins
  • 40 step ups – 20/leg
  • bear crawl parking lot to the flag (~40 yards)

some Pax got 3 loops, some got 2-1/2 loops

MARY:
LBC

Box Cutters

Squat jumps
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Cosmo got 3 laps!
ANNOUNCEMENTS:
Trucking to the pound CSAUP

F3 anniversary and family picnic

Touch the rock

THE SCENE: swampy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
2 mile ruck
THA-THANG:
15 ruck merkins

15 Ruck squats

15 Ruck curls

15 Ruck shoulder press

15 flutter kicks Ruck oh

Ruck stairs and hill to the rock

Repeat 3 x

Bear crawl to the rock (made it to the turn in the sidewalk 😣)

Ruck the old hag for 0.5 mile

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

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.