F3 Knoxville

Author: Snorkel

Sandbaggin on Cardiac

THE SCENE: 50° humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
Warmup loop 2 miles interval rucking
At the top of Cardiac near the single bench and light post:
10 Sandbag Burpees
20 Merkins
30 Sandbag Presses
20 Sandbag Deadlifts
10 Frontload Sandbag Squats
First man done grabs jugs and goes to the bottom at corner of fence with mile marker and returns.
AMRAP until man carries jugs down and back
Each time a man returns everyone ruck small loop. Head down cardiac, take a right heading to parking lot, right out the back and up toward pav, left just past ball field, past playground and back up to the top of Cardiac
Start back with PT above together. When done next man carries while other AMRAP.
MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

The Burpees Were the Easy Part

THE SCENE: 50’s or so.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:

Interval run ruck 3 miles – 3min on, 1min off

4 corners on field.

Run down sideline doing Burpee every 10 yards. Bear crawl one endzone. Low crawl the other.

20 reps each

Corner 1 upright rows with ruck

Corner 2 overhead ruck squats

Corner 3 ruck row/press/curl/tri

Corner 4 ruck low Peter Parker’s

AMRAP 45 minutes

Interval run ruck 3 miles – 3min on, 1min  off

MARY:
COUNT-OFF & NAME-O-RAMA
2fer
CIRCLE OF TRUST/BOM:
MOLESKIN:
We got 3 rounds on the field
ANNOUNCEMENTS:

Waxjob Mile

THE SCENE: Mid 50’s and windy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Hand release Merks x 10

Inchworm Merks x 10

Jumping Spider Knees x 10

SSH x 12

Box Squats x 10

THA-THANG:

Triple 11’s on Waxjob Hill

WW2s and Low Peter Parker’s 4-ct

Iron Squats and Prison Get-Ups 4-ct

Diamond Merks and T-Merks 4-ct

If you get done early make a lap around the outfield and start over.

MARY:
COUNT-OFF & NAME-O-RAMA
10 HIMs
CIRCLE OF TRUST/BOM:
MOLESKIN:
ANNOUNCEMENTS:

Bombing Raid

THE SCENE: Low 30’s and snowy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some SSH and leg stretches
THA-THANG:

Drop BOMBS on this side the park.

5 targets on the loop. Run and drop BOMBS. Run and drop BOMBS. Etc.

B Burpee 10

O Lunges 15/leg

M Merkins 20

B BBS 25

S Squats 30

MARY:
COUNT-OFF & NAME-O-RAMA
10 HIMs.
CIRCLE OF TRUST/BOM:
The bombs in our lives fall on our heads and attempt to blow us to pieces. We here at the Bomb Shelter have an circle of protection from the destruction. Through our bond of sweat and pain we support each man and lift them out of the ashes when it all becomes too much.
MOLESKIN:
It was hard to think of exercise that started with O, hence the birth of the O-lunge. It’s not different from a regular lunge except somehow it was the worst exercise so I started thinking “oh ****, lunges”. Was shooting for up to 2 laps with 10 stops for BOMBS. Most got a lap and half.
ANNOUNCEMENTS:

Mouthbreather 2.0

THE SCENE: Like25° or something dumb like that.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:

2 mile ruck

Round 1

5 sets

Merkins x 20

Squats x 20

Ruck on chest BBS x 20

Sandbag run to other end zone for 5 ruck burpees after each set

Round 2

5 sets

Thrusters x 20

Lunges x 10 per leg

Ruck get-ups x 20

Sandbag run to other end zone for 5 ruck burpees after each set

Round 3

5 sets

Mtn climbers x 20 4-count

Squat jumps x 20

Ruck up in & outs x 20

Sandbag run to other end zone for 5 ruck burpees after each set

2 mile ruck

MARY:
COUNT-OFF & NAME-O-RAMA
3 HIMs
CIRCLE OF TRUST/BOM:
MOLESKIN:
2.25 hours. 1,200 plus calories. 7 miles. Lotsa smiles.
ANNOUNCEMENTS: