F3 Knoxville

Author: Snorkel

9-Legged Sea Beast

THE SCENE: Upper 60’s. Quite pleasant.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X 20

Imperial Squat Walker x 10

Arm Circles Fwd/Back x 10
THA-THANG:

In the grass by the pavalon:

Kracken on the rocks. All exercises with CMU. Run around the circle with your CMU to the next exercise.

Snatches x 20

Merkin Plank Pull-Thrus x 20

RDLs x 20

Thrusters x 20

Block Boys x 20

Curls x 20

Lawnmowers x 20/arm

Blockees x 20

Flutters x 20 4-ct

MARY:
Block up Flutters x 10

Block up Toe Touches x 20

CMU Chest Presses for 30 seconds
COUNT-OFF & NAME-O-RAMA
15 scalliwags slayed the beast
CIRCLE OF TRUST/BOM:
Prayer for my niece and sister’s family.
MOLESKIN:
2-3 rounds. Solid hard work.
ANNOUNCEMENTS:

Workday at Mooreland Heights Elementary Saturday after the workout.

Suicidal Cheeseburger

THE SCENE: Humid but nice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
Standard 2.6 mile loop full shuffle.

Starting at goal line stop at each 10yd line for increasing reps of Burpees.

After PT at 25yd line return to goal. On the way to 50yd line stop and do 25yd line PT again. After 50yd line return to goal. On the way to 75yd line and goal stop at each quarter line for those rounds of PT again each time and so on to the far goal line.

25yd line 25 Ruck Snatches

50yd line 50 Merkins

75yd line 75 Squats

Goal line 100 Mtn Climbers

Finish with the 2.6 mile loop in the opposite direction. Interval shuffle.

MARY:
COUNT-OFF & NAME-O-RAMA
Only 3 will eat tonight because few will hunt.
CIRCLE OF TRUST/BOM:
MOLESKIN:
6.2 miles

104 Burpees

100 Ruck Snatches

150 Merkins

150 Squats

100 4-ct Mtn Climbers
ANNOUNCEMENTS:

Movie Time

THE SCENE: Thick, wet, sticky
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Nah
THA-THANG:
We headed to the movie theater. Shuffled 4 minutes, stopped for 20 Merkins and 20 Thrusters. Repeato. I think we got 7 or 8 rounds of that PT between there and back. Once back at the Y we shuffled the loop once for good measure. 6.2 miles and lots of Merkins and Thrusters.

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

Compounding Pain

THE SCENE: 75 and humid 🥵
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
Shuffled up Sheffield to WH Rd stopping about 5 times for 20 x 20.

Compound Circuit:

Shuffle up Lover’s to pull-up bars.

10 Pull-ups

50 Bent Rows

20 ROC BBS

Shuffle to new pool parking lot.

2 Burpees at each line (there are 7 lines)

50 Chest Presses

30 Ruck up Toe Touches

Shuffle to the Pavalon (The Hole).

30 Box Squats on the low benches.

50 Ruck RDLs

40 2-ct Mtn Climbers

Repeat the whole thing.

Snake shuffle the parking lot to get 5 miles.

MARY:
COUNT-OFF & NAME-O-RAMA
7 weirdos
CIRCLE OF TRUST/BOM:
MOLESKIN:
My my. The 50 Chest Presses was quite something after those Burps. We got 2 full laps and a little extra.
ANNOUNCEMENTS:

Suicidal 66

THE SCENE: Warm. Like mid 70s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH

10 LBAC Fwd/Bwd

8 Imperial Walkers
THA-THANG:
Route 66 starting right off the Grinder. Half Pax went south and other half north. Run to 1st light pole and perform one rep of exercise. Run back to start. Run to 2nd light pole and perform 2 reps of exercise. Run back to start. And so it went up to the 11th light pole. Then start over with next exercise.
Exercises:

Burpees

BBS

Merkins

Lunges per leg

MARY:
LBCs for time.
COUNT-OFF & NAME-O-RAMA
14 HIMs
CIRCLE OF TRUST/BOM:
Hope everyone had a good 4th and spent a little time being grateful for our country, our freedom, our families and friends.
MOLESKIN:
I don’t think anyone got to lunges. That was the most mileage and calories burned I’ve ever gotten in 45 minutes.
ANNOUNCEMENTS: