F3 Knoxville

Author: Snorkel

All Lies

THE SCENE: Beautiful morning. Nice wind to keep us from overheating.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Shuffled the park loop stopping halfway for 20 curls and 20 tricep extensions.
THA-THANG:
I promised cookiebutter so we moseyed to the base of the Hill of Broken Promises. Alas, TJ’s still doesn’t open early for us to gain access to the cookiebutter. So we did this instead.

20-1

At the bottom of the Hill of Broken Promises:

Merkins

OH Presses

Upright Rows

At the top of the Hill of Broken Promises:

Lunges per leg

Single leg RDL

Alt Arm Squat Snatch

MARY:
We shuffled the park loop again stopping 3 times for 20 curls and 20 tricep extensions.
COUNT-OFF & NAME-O-RAMA
3 weirdos
CIRCLE OF TRUST/BOM:
MOLESKIN:
ANNOUNCEMENTS:

RWPS

THE SCENE: Steamy and a little wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Rockettes
Alt Lunge w/ Psoas Stretch
THA-THANG:

We moseyed around 2.5 miles in the area around duck pond, up the Educator and back stopping 7 times for PT.

10 Squats 4-ct IC

10 Sprinter Sit-ups 4-ct IC

10 Merkins 4-ct IC

MARY:
Did a few Burpee Sprints and alternated a few rounds of 10 Flutters and 10 Peter Parker’s with different people calling cadence because my voice was giving out after calling it the rest of the time.
COUNT-OFF & NAME-O-RAMA
15 HIMs
CIRCLE OF TRUST/BOM:
One of my favorite quotes:

“There are more things in heaven and earth, Horatio, than are dreamt of in your philosophy.”

Hamlet – William Shakespeare

MOLESKIN:
140 reps of everything plus miles. Was a creepy suck.
ANNOUNCEMENTS:

20:1 Fun

THE SCENE: Upper 50s. Kinda chilly actually.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 20

HR Merkin x 5

Low Peter Parker x 5

Iron Mike x 5

Run down to the troll bridge and do 2 Burpees

THA-THANG:

20-1 Circuit

HR Merkin

Low Peter Parker each leg

Iron Mike each leg

Run to troll bridge and do 2 Burpees after each set of exercises

MARY:

LBCs for time

COUNT-OFF & NAME-O-RAMA
17 bros
CIRCLE OF TRUST/BOM:

Rules to teach your son

  1. Never shake a man’s hand sitting down.
  2. Don’t enter a pool by the stairs.
  3. The man at the BBQ Grill is the closest thing to a king.
  4. In a negotiation, never make the first offer.
  5. Request the late check-out.
  6. When entrusted with a secret, keep it.
  7. Hold your heroes to a higher standard.
  8. Return a borrowed car with a full tank of gas.
  9. Play with passion or don’t play at all…
  10. When shaking hands, grip firmly and look them in the eye.
  11. Don’t let a wishbone grow where a backbone should be.
  12. If you need music on the beach, you’re missing the point.
  13. Carrytwo handkerchiefs. The one in your back pocket is for you. The one in your breast pocket is for her.
  14. You marry the girl, you marry her family.
  15. Be like a duck. Remain calm on the surface and paddle like crazy underneath.
  16. Experience the serenity of traveling alone.
  17. Never be afraid to ask out the best looking girl in the room.
  18. Never turn down a breath mint.
  19. A sport coat is worth 1000 words.
  20. Try writing your own eulogy. Never stop revising.
  21. Thank a veteran. Then make it up to him.
  22. Eat lunch with the new kid.
  23. After writing an angry email, read it carefully. Then delete it.
  24. Ask your mom to play. She won’t let you win.
  25. Manners maketh the man.
  26. Give credit. Take the blame.
  27. Stand up to Bullies. Protect those bullied.
  28. Write down your dreams.
  29. Take time to snuggle your pets, they love you so much and are always happy to see you.
  30. Be confident and humble at the same time.
  31. If ever in doubt, remember whose son you are and REFUSE to just be ordinary!
  32. In all things, give glory to God

MOLESKIN:
ANNOUNCEMENTS:

Playing Cards by the River Styx

THE SCENE: Beautiful morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:

On the way to the river: shuffle 2 min, stop for 10 ROC BBS, recover 1 min.

♠️ Gas Pumps

♣️ Upright Row

♥️ Burpee Thrusters

♦️ Curls

🃏 Bear Crawl drag ruck around tree

2-6 suicides

Face are 10

Ace is 20

104 reps of each suit

80 suicides

Shuffle 2:1 on way back.

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

Love Your Mom

THE SCENE: About 60° and downright beautiful.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
Shuffle the loop. 20 & 20 to start then halfway.
EMOM (Every Minute on the Minute) 9 minute blocks
Minute 1 – Sandbag Squats x 15
Step-ups w/ sandbag remainder
Minute 2 – Sandbag Clean x 10
Step-ups w/ sandbag remainder
Minute 3 – Sandbag OH Press x 15
Step-ups w/ sandbag remainder
Repeat for the 9 minutes.
Run up Lover’s Lane to pull-up bars.
10 Pull-ups
20 Ruck on Chest BBS
30 Push-ups
Back down to Pavalon for another EMOM block.
We did all this 3 times with one bonus round at the pull-up station and a shuffle ruck snake through the parking lot back down.
135 Sandbag Squats
90 Sandbag Cleans
135 Sandbag OH Presses
40 Pull-ups
80 Ruck on Chest BBS
120 Push-ups
Infinite Sandbag Step-ups
MARY:
COUNT-OFF & NAME-O-RAMA
4 weirdos
CIRCLE OF TRUST/BOM:
MOLESKIN:
ANNOUNCEMENTS: