F3 Knoxville

Author: Frosty

Making it up as we go

THE SCENE: 60, clear, HUGE moon.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers, arm circles,  overhead claps,  merkins, squats
THA-THANG:
A little modified murph.  5 rounds

10 pull ups at the playground

10 merkins at the bathroom

10 squats at the end of the parking lot

 

11’s with bbs and merkins from a light pole to the bleachers

Upper field for bear crawls,  sprints, burpees,  lunges, merkins

 

MARY

Stitches – flutter kicks

Sparky- box cutters

Frosty – BBS

Dreadlock- hello dolly

Sparky- pickle pounders
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I hoped no one would show up this morning because I really didn’t feel like working out.   Thank you for making me get out of the truck this morning men.

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

May appreciation workout #2

THE SCENE: 60’s not raining
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
1 mile ruck,  then

  • 1 minute of squats
  • 2 minute plank hold
  • 4 ruck merkins
  • 8 dead lifts
  • 16 thrusters
  • 32 ruck swings
  • 64 lunges (32 each leg)
  • 128 flutter kicks

Ruck 2 miles

Changed plans a little and finished early.   Added

10 – 8 count body builders

20 curls

20 oh press

20 squats

40 calf raises

 

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
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.

Monday runday

THE SCENE: 46
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1 mile mosey
THA-THANG:
Coupons on hand:

60# bag x 3

90# bag

40# bag

Carry all bags and straps to soccer field.   Lash the 40# and 60# bags together.

Drag the sandbag to midfield as fast as possible, drop the bag and sprint to end line.  Jog/ walk back to midfield and drag the sandbag back to the beginning.   Rotate to the next bag and repeat.

Mosey another lap and carry the sandbags back to the 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.

Sandbags at the truck stop

THE SCENE: 50’s, little bit of rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
2 laps around the parking lot

High knee skipping to the light pole and Bernie Sanders back x 2

Toy soldiers to the light pole and Bernie Sanders back x 2

Grab the sandbags and mosey to the field
THA-THANG:

Circle up into 2 groups, each group has a 60# bag.  Pass the bag to the left and do 1 burpee before the bag gets back to you.  Complete 5 passes, then go in the opposite direction.

We also did this as 1 big group passing 2 sandbags and doing 2 byrpees.

Line up in plank position.  Pull sandbags through and run to end of the line.  Once you get to midfield , pull the sandbags the other way to get back.

Teams of 3.  2 men running a lap around the field while 3rd man does an exercise with  the sandbag.  Once all men have done the exercise move to a different sandbag.

  • 90# bag – squats
  • 60# bag – shoulder press
  • 60# bag – lunges
  • 40# bag – curls

11’s at the outhouse.   Easy ups & merkins.

MARY:
BBS

Flutter kicks

Single leg donkey kick thing by tank.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Don’t be complacent at work, working out,  or with your friends and family relationships.
MOLESKIN:

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

April ruck workout 7

THE SCENE: 70, breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
Ruck 1 mile

10 sets of

  • Ruck deadlift x 10
  • Ruck lunges x 10
  • Ruck merkins x 10

Time was 38:16

Ruck some more

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.