Snorkel – Page 5 – F3 Knoxville

Halo

November 6, 2020 Snorkel

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

October 31, 2020 Snorkel

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

October 16, 2020 Snorkel

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

October 10, 2020 Snorkel

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

September 30, 2020 Snorkel

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.