F3 Knoxville

Author: Frosty

Cardio records being broken

THE SCENE: 70, not quite as humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
3.97 miles ran

Swirlie and sparky set personal strava pr’s!

I set a pr for a 5k!

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.

Army PT Re-test

THE SCENE: nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH

Cherry Pickers

Rockets

This n That
THA-THANG:
Mosey to upper soccer field for Army PT test

2 minutes of “Merkins

2 minutes of BBS

1 mile run for time

Mosey to playground

11’s – pullups and squats

Mosey to soccer field

10 merkins, run to mid field

20 bbs, run to other corner

30 squats, run a lap around the field

repeat

Mosey back to AO

MARY:
American hammer- Tank

Worm crunches/ penguins – Mayberry
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Happy Father’s Day
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Truck Stop workout being scheduled for Wednesday afternoon, details coming soon

Dog Ruck

THE SCENE: 70
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Pre-ruck
THA-THANG:
Coupons, 2 60# sandbags

Ruck with coupons to top of Matterhorn

2 sets of the following

20 merkins

20 squats

20 alt shoulders

20 Ruck swings

20 curls

Ruck coupons to northshore

2 sets of

20 incline merkins

20 lion Kings

Ruck back to ao

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.

Truck stop running

THE SCENE: 70, nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretch oyo
THA-THANG:
Ran to mcfee rd. And a lap around the truck stop path   4.25 miles

MARY:

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.

Moses Screams Like a Girl

THE SCENE: 70’s, HUMID
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
2 mile ruck to Northshore and Back

COUPONS: 2 Sand bags, 60# and Old Hag

THA-THANG:
After 2 mile ruck, Fins and Pup attended Tank’s Bootcamp Q.  Moses, Little Foot and I continued ruck

Ruck Old Hag to the Boats

Bear crawl 3 parking spaces, 20 merkins

Bear crawl 3 spaces, 20 squats

Bear crawl 3 spaces, 20 ruck curls

Bear crawl 3 spaces, 20 lion kings

Bear crawl 3 spaces, 20 ruck swings

Ruck old hag to other end of loop

Repeat Bear Crawl workout

Ruck Old Hag to backside of Matterhorn

Overhead Ruck Carry from Light Pole to Northshore

Ruck Back to AO

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Moses was carrying the Old Hag when a sprinkler head started to activate right beside him.  His 5′ vertical leap with Old Hag and ruck was extremely impressive but not nearly as impressive as his little girly squeal of terror!!!!
ANNOUNCEMENTS:
Half marathon ruck at Ijams this saturday.  See moses for more information

Prayers for Little Foot wisdom teeth surgery tomorrow morning.