F3 Knoxville

Author: Woodshack

Just 10 reps

THE SCENE: 70s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Close to 3 mile ruck shuffle stopping about every 3/4 mile for ladder work

. 10 thrusters ,

10 thrusters 20 curls ,

10 thrusters 20 curls 30 OH,

10 thrusters 20 curls , 30 OH 40 squats
THA-THANG:
Just 10 reps on the football field . Start at the goal line. Every 10 yards stop and do 10 reps of the said exercise  until you get to the other goal line. Always carrying your sandbag . When you get to the other goal line , Ruck back w sandbag to the start , do the next exercise on the list. Do this until all 10 exercises are compete. When rucking back to the start, you have to at least baby carry and ruck shuffle back w sandbag, exercises were ;

10 push-ups
10 squats
10 sit-ups, ruck on front
10 overhead presses
10 Bent over rows (sand bag rows)
10 hand release push-ups
10 jump squats
10 butterfly sit-ups, ruck on front
10 Ruck Curls;
10 burpee thrusters

1000 reps total plus the ladder reps of 200 and of you count how many times you had to dead lift the sand bag add another 100….

warm down lap around the track.
just over 5 miles and 1300 reps of good living . All with ruck and sandbag

stay loaded my friends !!

 

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME

4 ruck bruhs
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Triple Dora w a side of Frisbee

THE SCENE: 70s maybe
F3 WELCOME & DISCLAIMER

quickly
WARM-O-RAMA:
SSH x20 IC 4 ct

Merkins x10 IC 4 ct

Imperial Squat walkers x26 4 ct IC( waiting on FINS) 🙂

Yog to the baseball field for a quick game of Whamo lunge( chuck the frisbee, sprint to frisbee while its in the air. once it lands, lunge the rest of the way) x5-6 times
THA-THANG:

Triple Dora

  • Group 1 on one end, group 2 on the other end of the grinder, with group 2 running from one end to another to start. Once group 2 gets to one end, they relieve that pax at that end and the next group runs to the other end. keeping running back and forth switching sides but doing exercises on each end . Group of 3 pax will keep count dora style as they run and switch out on each end. Rounds were as follows
  • Round 1, 300 merkins on one end and 300 rows on the opposite end
  • Round 2 300 froggie squats on one end and 300 sprinter sit ups on the other end
  • Round 3, 300 CMU curls on one end and 300 CMU tris on the other end
  • If all pax were equal and time permits to finish, you would have done 100 reps of each exercise

MARY:
CMU futters x20 IC, 20 CMU presses x20, CMU LBCs x20

CMU Flutters x10, CMU presses x10, CMU LBC x10

Peter parkers until time
COUNT-OFF & NAME-O-RAMA
17 pax rocked it  and overcame some of the confusion of trying to a triple dora with the wrong amount of numbers…
CIRCLE OF TRUST/BOM:
I had a word on Gossip, the triple Filter by Socrates but more important, I wanted to pray and be present for Mr. Rogers and his family and think about celebrating life. Garrett passed away a year ago yesterday. Celebrate life, its short and not guaranteed. Keep grinding! I know Mr. Rogers is!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Mouth breather 3.0

THE SCENE: Burbs
F3 WELCOME & DISCLAIMER

burbs
WARM-up 

grab sand bag , ruck up around lovers land

THA-THANG:
Between each set below , ruck run a lap around lovers , the last lap before beginning the next round , sandbag ruck that lap. Total 15 laps , just over 4 miles and 900 reps of the following ;

  • Round 1

    5 sets

    1.Merkins x 20

    2.Reverse lunges x 10 per leg

    3.Ruck on chest BBS x 20

    Round 2

    5 sets

    1.Thrusters x 20

    2.Calf raise x 20

    3.Plank jack x 20 2-count

    Round 3

    5 sets

    1.Mtn climbers x 20 4-count

    2.Squat jumps x 20

    3.Ruck hammers x 20

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
4 mouth breathers , one fish out of water gasping for air (me)
CIRCLE OF TRUST/BOM:
Work was done
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Keep your spokes tight, it’s a balancing act

THE SCENE: No rain, then rain, but some good mumble chatter this morning !
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, tempo squats, sprinter sit ups
THA-THANG:
Mosey to top of crumpit . 3 minutes of love. Perform each set of exercises for 3 minutes straight but switching between each exercise every 30 seconds until 3 minutes is up. Sets of exercises were as follows ;

SEAL Jacks/ Iron squats

Plank ups/Hydraulic squats

Skaters/bodybuilders

Sprinter Sit Ups/Merkins

Air Chair/Squats

LBC/Gas Pumps

Run up/Run down(run down “side hustle “ around the poplar tree , back up around crumpit tree, down to the trail and back up x3)

Side plank right/ Left

Body builders/JLO Peter parkers

MARY:
Merkins, Peter Parker’s , flutters, hello dollies , alternating super mans , merkins , Peter Parker’s
COUNT-OFF & NAME-O-RAMA
6 pax incl FNG red light !
CIRCLE OF TRUST/BOM:
Keep your spokes tight or always be tightening them
MOLESKIN:
Laird Hamilton speaks about keeping your spokes tight like a bicycle wheel. If one is not tight the wheel gets out of balance. I have some loose spokes I need to tighten . One of those is looking to Jesus more , faith etc… no matter what spoke is loose on your wheel , keep working on it until it’s tight . We will always have loose spokes but keep working on it ! Life is a game of maintaining balance
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The search

THE SCENE: 70s and a little humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1 burpee

2 iron squats

3 burpees

4 iron squats

5 burpees

6 iron squats

7 burpees

8 sprinter sit ups

10 Peter Parker’s
THA-THANG:
The Kraken was around last Saturday and on Tuesday , both I could not be there to slay the kraken so we went on a search for the kraken !

  • 2 plus mile loop with 20 cones spread around the loop
  • Cones were numbered , starting with one , do one burpee ….cone 2 for 2 burps , yeah you get it , all the way to 20.
  • Along the way , I threw in 2 different exercises , 20 sprinter merkins at Crumpit and 10 iron squats at the base of suckmore
  • only 2 pax finished the whole thing , snorkel and Taco 🌮
  • finishers did 226. Burpees , nice work men !
  • well, we did not find the kraken but we  definitely got some miles and burps in!

MARY:
Hello dolly, flutters , Peter Parker’s
COUNT-OFF & NAME-O-RAMA
12 pax
CIRCLE OF TRUST/BOM:
Regret….. last part of the definition is “missed opportunities “

don’t have regrets in life . It just means you missed out on opportunities. Opportunities don’t mean success but if you don’t take them , you will never know

MOLESKIN:
One thing about F3, it’s presented opportunities for all of us. The main one is the opportunity to get better. I have seen a lot of men getting better at the bombshelter . Shout out to those men that just finished the tri ! F3 is a catalyst for opportunity in all aspects. So don’t have regrets in life , just go for it !
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.