F3 Knoxville

Author: Snorkel

Halo

THE SCENE: Low 40’s, crystal clear. Cool halo around the bright-ass moon.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Put ruck on
THA-THANG:
MAKE LOOP CLOCKWISE THROUGH THE PARK AND RUN UP LOVER’S TO THE PULL-UP BARS.

AT PULL-UP BARS

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

MAKE THE CLOCKWISE LOOP AND REPEAT.

MARY:
COUNT-OFF & NAME-O-RAMA
Just 2 dudes
CIRCLE OF TRUST/BOM:
MOLESKIN:
We completed 4 loops. 5.85 miles and 680 reps. Lots o cals 🔥
ANNOUNCEMENTS:

21 Complex

THE SCENE: Brisk 40° 🥶
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ruck up
THA-THANG:

Make loop 2:1.

Starting at goal do 1 rep each 5 yds (21 reps one way) then run back to other end. 2 rounds.

  • Lt Dan
  • Body Builder
  • Bear Complex
  • Mr Rucktacular

Staring at goal do 20:10 each 10 yds (165 reps each exercise)

  • Curl
  • Weighted V-up
  • Skull Crusher
  • Weighted Toe Toucher

Make loop 2:1.

MARY:
COUNT-OFF & NAME-O-RAMA
5 dum dums
CIRCLE OF TRUST/BOM:
MOLESKIN:
7.5 miles 828 reps
ANNOUNCEMENTS:

Tour de Burbs

THE SCENE: Mid 50s drizzling
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Pick up ruck and put it on.
THA-THANG:
Shuffle 6.5 miles stopping every half for:

  • 20 Curls
  • 20 OH Press
  • 20 Skullcrushers

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

No Shower Needed

THE SCENE: 60’s with steady rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Put rucks on.
THA-THANG:

Ruck loop. Stop every half mile for 10 Mr. Rucktaculars

Supersets on the field 

30-25-20-15-10-5

Corner 1: Curls/Rows

Corner 2: Skull Crusher/Push-up

Corner 3: RDL/Squat

Corner 4: Sit-up/Low Spider Knee

Do a corner and ruck to the next and so on until completed just 5 reps.

Ruck loop. Stop every half mile for 10 Mr. Rucktaculars

20 n 20 to cash out

MARY:
COUNT-OFF & NAME-O-RAMA
3 amigos
CIRCLE OF TRUST/BOM:
MOLESKIN:
1,000 reps and 7.3 miles of good living

ANNOUNCEMENTS:

Roasted Shoulders

THE SCENE: 50’s. Little wet.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Arm circles, this and that, Michael Phelps
THA-THANG:

Do 25 reps of first 2 push and pull exercises and walk with CMU OH to the other end of the bathroom and back. Do next 2 push and pull exercises and walk again with block OH. Repeat that rhythm and start over when all exercises are complete.

Push exercises

  • Dips
  • Merkins
  • Derkins
  • Merkin over the block
  • Dry Docks
  • OH Press

Pull exercises

  • Inverted Row
  • Lawnmower each arm
  • Bent Rows
  • Lying Down OH Pulls
  • Curls
  • Single Arm Upright Row each arm

MARY:

25 Toe Touches

25 Twists

Repeated

COUNT-OFF & NAME-O-RAMA
12 men
CIRCLE OF TRUST/BOM:

“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.’”

Muhammad Ali

MOLESKIN:
I think everyone got 2-3 rounds of that.
ANNOUNCEMENTS:
HHOCR Saturday

Shirt order coming soon.