F3 Knoxville

Author: Snorkel

50/50

THE SCENE: Warmish with a rain tease.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Get out of truck.
THA-THANG:

Shuffle loop 2:1. Negative Merkin x 20 each 1/2 mile.

5 rounds on track:

  • Lunge 15/leg
  • Bent Rows 30
  • Presses 30
  • RDL 30
  • BBS 30
  • Loop around track

Make loop with sandbags. 15 Lunges per leg each 1/2 mile.

MARY:
COUNT-OFF & NAME-O-RAMA
2 wild and crazy guys.
CIRCLE OF TRUST/BOM:
MOLESKIN:
7 miles. 1,030 reps. Heavy stuff. Those negative Merkins tho 🥴
ANNOUNCEMENTS:

Stick to The Plan

THE SCENE: Shorts weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ruck up.
THA-THANG:

Make 3 mile loop to Middlebrook and around back to SP.

Run from one cone to the next in numerical order making a loop.

  1. LEG LIFT TO TUCK x 10
  2. COFFIN SIT-UP x 10
  3. SGL LEG RDL x 10
  4. SQUAT HOLD x 10
  5. BURPEE THRUSTER x 10
  6. BODYBUILDER x 10
  7. PULL-UP x 10
  8. HIGH PULL x 10

Locations

  1. Pool lot
  2. Lower pool building
  3. Base of Lover’s
  4. Top of Lover’s
  5. Parking above pull-up bars
  6. Dumpster
  7. Pull-up bars
  8. Above pool lot

MARY:
2 rounds of:

  • Merkins
  • Chest Press
  • ROC BBS

COUNT-OFF & NAME-O-RAMA
2!

CIRCLE OF TRUST/BOM:
MOLESKIN:
3 loops completed. The Lover’s, squat hold, bodybuilder, burpee thruster, pull-up sequence was a dog 🥵
ANNOUNCEMENTS:

That’s Not How Tennis Works

THE SCENE: Mid 40’s. Shorts weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • Windmills
  • Hillbillies
  • Arm circles
  • Negative Squats
  • Negative Merkins

THA-THANG:

11’s on Waxjob hill.

10 Squat Jump at the top

1 Burpee at the bottom

4 corner WODs on the tennis court. Complete 1 round at 1 corner and run all the way around past it to the next. Etc.

Corner 1:

  • 20 WEIGHTED GOOD MORNING
  • 20 GOBLET SQUAT
  • 30 SQUAT

Corner 2:

  • 20 LYING PULLOVERS
  • 20 CURLS
  • 30 BENT ROWS

Corner 3:

  • 20 MERKINS
  • 20 SKULL CRUSHERS
  • 30 BLOCK PRESS

Corner 4:

  • 20 WEIGHTED TUCK UPS
  • 20 TWISTING MTN CLIMBERS
  • 30 LBCs

MARY:
Back in the grinder:

Sprint -2 Burpees

Sprint – 2 Burpees

ATMs
COUNT-OFF & NAME-O-RAMA
11 dudes including FNG Scout Master.
CIRCLE OF TRUST/BOM:

I’ve missed you guys.

I’ve missed the fitness part. The copious cardio that I don’t get lifting.

Most of all I’ve missed the fellowship. The regular check-ins with my dudes.

I have a tendency to retreat in my cave and I realize it gets worse the less I’m around others.

Only 4 more weeks and I’ll be back out every Tuesday/Thursday. Not only will it be a good body break with different training but it’ll be good for my soul.

MOLESKIN:
I think a few of us got 3 rounds on the tennis court.
ANNOUNCEMENTS:

Cherokee Pyramid

THE SCENE: Shorts weather. 40° And clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Rucks up.
THA-THANG:

HEAD TO CHEROKEE BLVD VIA CHURCH. STOP EVERY HALF MILE FOR ONE SET OF BELOW. CONTINUE ON AROUND AND BACK VIA ALTA VISTA AND NOELTON.

LADDER

5-10-15-20-25-20-15-10-5

CURLS

LAWNMOWER

SKULL CRUSHERS

PUSH-UPS

UPRIGHT ROWS

OH PRESSES

2-CT MTN CLIMBERS

RUCK UP CRUNCH

BACK ON THE WEST HIGH FIELD, BURPEE RUCK THRUSTER EACH LINE DOWN. DO ONE SET OF STADIUMS AND BACK DOWN THE FIELD FOR BURPEE THRUSTERS.

MARY:
COUNT-OFF & NAME-O-RAMA
4 mother ruckers
CIRCLE OF TRUST/BOM:
MOLESKIN:
6.3 miles. 1,042 reps. Shoulders are done. Rounds 20-25-20 were super tough.
ANNOUNCEMENTS:

Skipping School

THE SCENE: Mid 30’s. Layers were shed quickly.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Put ruck on back
THA-THANG:

MAKE LOOP CLOCKWISE SKIPPING SCHOOL AND HEAD BACK UP LOVERS.

AT PULL-UP BARS

  • 10 PULL-UPS
  • 30 BENT ROWS
  • 20 MERKINS
  • 30 CHEST PRESS
  • 20 SQUATS
  • 30 GOOD MORNING
  • 20 ROC BBS
  • 20 4-CT PLANK JACKS

RUCK SAME LOOP AND BACK UP LOVERS TO REPEAT. WE MADE 4 ROUNDS.

MARY:
COUNT-OFF & NAME-O-RAMA
4 bros
CIRCLE OF TRUST/BOM:
MOLESKIN:
5.85 miles. 720 reps. Great start to Friday.
ANNOUNCEMENTS: