F3 Knoxville

Tie One On

THE SCENE: Low 50s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 4-ct x 20
  • TN Rocking Chair x 15
  • Big Arm Circles F/B x 10 each

THA-THANG:

Colombian Necktie on greenway path. Start cone plus 20 cones out. Run to furthest and back and do 20 burpees. Run to next and back and do 19. Etc.

MARY:

  • 20 BBS
  • 20 Leg Lifts
  • 20 BBS

COUNT-OFF & NAME-O-RAMA
11 men
CIRCLE OF TRUST/BOM:
First agriculture, and then industry, changed two fundamental things about the human experience. The accumulation of personal property allowed people to make more and more individualistic choices about their lives, and those choices unavoidably diminished group efforts toward a common good. And as society modernized, people found themselves able to live independently from any communal group. A person living in a modern city or a suburb can, for the first time in history, go through an entire day—or an entire life—mostly encountering complete strangers. They can be surrounded by others and yet feel deeply, dangerously alone.

From Tribe – Sebastian Junger

MOLESKIN:
That’s 210 burps for those keeping count.
ANNOUNCEMENTS:

Meditation on Mortality

THE SCENE: Cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Wake up
THA-THANG:
Shuffled a big loop stopping at each mile for 20 HR Merks and 20 Thrusters times two rounds. Hit all the favorite hills in the hood. After we shuffled up Lover’s did 10 pull-ups. Snaked back down through the parking lot and took the little off road bridge path back to start.

MARY:
2 rounds of 20 4-ct flutters and 20 chest presses.
COUNT-OFF & NAME-O-RAMA
6
CIRCLE OF TRUST/BOM:
MOLESKIN:
5.75 miles. Did the PT stops 4 times for 160 each of HR Merks and Thrusters. The second round of HR Merks each time were  rough.
ANNOUNCEMENTS:

Loopin Thru The Hood

THE SCENE: Heatwave
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Put on shoes
THA-THANG:

Ruck loop in park and stop at the dark pavilion on the back side each time for:

  • 20 Leg Lifts
  • 20 Push-ups
  • 20 Good Mornings
  • 20 Plank Jack
  • 20 Curls
  • 20 Step-ups /leg

MARY:
COUNT-OFF & NAME-O-RAMA
3
CIRCLE OF TRUST/BOM:
MOLESKIN:
5 rounds was 600 reps and 5 miles.
ANNOUNCEMENTS:

Rack of Reps

THE SCENE: 30° and dropping
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Show up
THA-THANG:

Carry sandbags to church parking lot approximately.5 mile from SP.

Stop every two parking spots at each cone for 10 reps of a single exercise. Carry sandbag between cones. Ruck back to start with sandbag for the next exercise.

  • 10 Push-ups
  • 10 Squats
  • 10 ROC BBS
  • 10 OH Press
  • 10 Bent Row w/ SB
  • 10 HR Push-up
  • 10 Jump Squat
  • 10 ROC Butterfly Sit-up
  • 10 Curls
  • 10 Burpee Thruster

Carry sandbags back to SP.

MARY:
COUNT-OFF & NAME-O-RAMA
Cinco
CIRCLE OF TRUST/BOM:
MOLESKIN:
Would make 1,000 reps but we didn’t get all the way through the burpee thrusters.
ANNOUNCEMENTS:

Capn’s 1-2-3 Crunch

THE SCENE: Oh I dunno. Like 25°
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Step out of vehicle
THA-THANG:

1 Loop around West Hills Park (1.3 miles).  At the mid point do 20 merkins & 20 squats and end with 20 merkins & 20 squats.

1-2-3 Pyramid (all exercises done with ruck)
Ruck to Walkers Springs Park Pavilion (2.0 miles one way), stopping at each mile to do the following pyramid routine:

At mile 1:

  • 1 Curl, 2 Overhead Press, 3 Front-loaded Squats
  • 2 Curls, 4 Overhead Press, 6 Front-loaded Squats 
  • 3 Curls, 6 Overhead Press, 9 Front-loaded Squats
  • 4 Curls, 8 Overhead Press, 12 Front-loaded Squats
  • 5 Curls, 10 Overhead Press, 15 Front-loaded Squats

At mile 2, Walker Springs Park:

  • 6 Curl, 12 Overhead Press, 18 Front-loaded Squats
  • 7 Curls, 14 Overhead Press, 21 Front-loaded Squats
  • 8 Curls, 16 Overhead Press, 24 Front-loaded Squats
  • 9 Curls, 18 Overhead Press, 27 Front-loaded Squats
  • 10 Curls, 20 Overhead Press, 30 Front-loaded Squats

Head back to SP

At mile 3:

  • 10 Curl, 20 Overhead Press, 30 Front-loaded Squats
  • 9 Curl, 18 Overhead Press, 27 Front-loaded Squats
  • 8 Curls, 16 Overhead Press, 24 Front-loaded Squats
  • 7 Curls, 14 Overhead Press, 21 Front-loaded Squats
  • 6 Curls, 12 Overhead Press, 18 Front-loaded Squats

At mile 4, back at SP:

  • 5 Curl, 10 Overhead Press, 15 Front-loaded Squats
  • 4 Curls, 8 Overhead Press, 12 Front-loaded Squats
  • 3 Curls, 6 Overhead Press, 9 Front-loaded Squats
  • 2 Curls, 4 Overhead Press, 6 Front-loaded Squats
  • 1 Curls, 2 Overhead Press, 3 Front-loaded Squats

One more loop through the park

3 rounds of Flutter Kicks x 20 and ROC BBS x 20

Little loop through parking lot for time.

MARY:
COUNT-OFF & NAME-O-RAMA
2 wild and crazy guys
CIRCLE OF TRUST/BOM:
MOLESKIN:
6.4 miles. 860 reps.
ANNOUNCEMENTS: