F3 Knoxville

Author: Snorkel

Ring around the Mosies

THE SCENE: 70’s and raining a good bit at times.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey down to the creek and back.
THA-THANG:
20 Burpees, 20 box jumps, 20 derkins
Run down grassy area To creek and sprint back up hill
Repeat x 5

Indian mosey around the near part of the park.

Sprint grinder and do 20 squats.
Repeat x 5
BBS x 20 IC
Franklin Flutters x 20 IC
Repeat x 2

Indian mosey around 1/3 mile portion of trail.

Superman/banana for 2 min to finish.

MARY:

COUNT-OFF & NAME-O-RAMA
7 HIMs
CIRCLE OF TRUST/BOM:
We’re here to push ourselves and get better. Thank you for joining me on this terrible journey.
MOLESKIN:
This sucked.
ANNOUNCEMENTS:
Kickball!

Trucking to the Pound next Saturday at 6 am.

Lost Legs

THE SCENE: 72ish. Clear.

Mosey to Suckmore.
Dora
P1 run up and do 10 Burpees
P2 200 Ranger Merkins at the bottom
Dora
P1 run up and do 10 Iron Mike’s per leg
P2 300 Jump Squats
Mosey back to the park for reverse Route 66
Each light pole subtract a rep. Bear crawl to each pole.
BBS and Side Tri Rise each arm

COUNT-OFF & NAME-O-RAMA
12 HIMs including FNG Spartan! What a cool name.
CIRCLE OF TRUST/BOM:
If you are struggling with family, work, whatever reach out to a brother for support. Pull someone aside during the workout, direct message them on Groupme. Just be sure to tell someone so you don’t have to suffer alone.
MOLESKIN:
We found the upper limit of Ranger Merkins and Jump Squats on the side of that hill.
ANNOUNCEMENTS:
Saturday 11 – 3rd F at the Outlook

Saturday 18 – kickball tourney (team name: Shock and Awe shucks)

Saturday 25 – maybe someone will Q at Bomb Shelter but most will be at Trucking to the Pound CSAUP. 0600 start.

Hundreds

THE SCENE: IDK, quite pleasant.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
We ran the loop then out to the theater parking lot and back stopping 5 times for 20 yd ruck OH lunge, 20 merkins and 20 deep, countable squats. That’s 100 yds of lunges and 100 merkins and squats.

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

Burbs, Burps and Bags

THE SCENE: Low 70’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Loop with sandbags. Swapped out every quarter.
THA-THANG:
Head back out on the loop running. Stop 5 times for 10 burpees and 20 reverse lunges.
Head up to lover’s.
15 front load ruck squat press.
Bear crawl halfway up lover’s, walk rest.
10 body builders.
Once back down to 3rd level lot, sprint to base of lover’s.
4 rounds

MARY:

  • Ruck hammers x 50
  • Ruck up flutter kicks x 25 4-count IC
  • Ruck to chest sit-ups x 20

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

The last couple day’s verse of the day I thought went well together and were just good for being a decent human being no matter what you believe.

“Control your temper, for anger labels you a fool.”
‭‭Ecclesiastes‬ ‭7:9‬ ‭NLT‬‬‬‬‬‬
“Kind words are like honey— sweet to the soul and healthy for the body.”
‭‭Proverbs‬ ‭16:24‬ ‭NLT‬‬‬‬‬‬

Just think before you speak. And be nice.
MOLESKIN:

ANNOUNCEMENTS:

Only 30 Seconds

THE SCENE: 70’s, quite pleasant

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1/3 mile lap

THA-THANG:

Chest series – 30 sec on/10 sec rest each

  • Wide fly merkin
  • CMU press
  • Side to side merkin
  • CMU press
  • Side Balance merkin
  • CMU press

Run 1/3 mile lap

Leg series – 30 sec on/10 sec rest each. Switched to the flutters for second set of the series.

  • Goblet Squat
  • Scissors/CMU OH Flutters
  • Bobby Hurley
  • Scissors/CMU OH Flutters
  • Side to side lunge
  • Scissors/CMU OH Flutters

Run 1/3 mile lap

Did 2 rounds of each above series then…

Abs series – 30 sec on/10 sec rest each

  • AM Hammers w/ CMU
  • Coffin Situps w/ CMU

Did 2 rounds then 1 more lap for 2 miles

MARY:

COUNT-OFF & NAME-O-RAMA
12 men

CIRCLE OF TRUST/BOM:
Be present in what you are currently doing. Give it your full attention. Don’t always be distracted, looking to what’s next but focus on the task at hand (work, family, other relationships)
MOLESKIN:
ANNOUNCEMENTS:
August 11 at 0830 – 3rd F at The Outlook