F3 Knoxville

Author: Woodshack

Bagging it

THE SCENE: Crispy 38
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
3 mile ruck run
THA-THANG:

on the football field starting at the goal line for 100 yards

10 yard row 10 reps w sand bag , farmer carry 100 yards back to start
Ruck lap do stadiums steps , both stadiums for a full lap

10 ruck thrusters every 10 yards to one end
10 front load squats or back load every 10 yards
Ruck lap w stadiums

5 ruck merkins every 10 yards
Bear crawl sand bag drag down and sand bag throw on the way back , again stopping every 10 yards for 5 ruck merkins
Ruck lap w stadiums

Big boy ruck in front 10 every 10 yards , ruck gas pumps 10 reps every 10 yards on the way back
Ruck lap Last lap w stadiums

basically 800 yards of pulling , dragging and throwing a sandbag around along with your ruck the whole time. The break was the lap around the track with stadium steps

2 mile ruck

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
4 Rucker’s not afraid
CIRCLE OF TRUST/BOM:
Just over 6.5 miles of good hard livin to start the day !
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

It’s not a burpee

THE SCENE: Crisp n full moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ssh x 20

tempo squats

merkins

gas pumps

body builders
THA-THANG.

  • 20:1 of 3 exercises
  • Bodybuilder, froggie squat, gas pump
  • Start with 20 reps of each until you get to 16 reps of each , then run 1/4 mile loop
  • Repeat exercises w reps from 15-11, run
  • We got to 11 and time was up but w time permitting , you would go to 1 rep of each …

MARY 

no time
COUNT-OFF & NAME-O-RAMA
12 pax
CIRCLE OF TRUST/BOM:
Being grateful . What are we grateful for during this time?
MOLESKIN:
As promised , no burpees….
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Such a Drag

One comment

THE SCENE: crisp 30s
F3 WELCOME & DISCLAIMER 

nah…
WARM-O-RAMA:
Nah…
THA-THANG:

  • Ruck one mile loop. 4 ruckers, one 60lb bag, one 90lb bag, and the twins(2 large 5gallon water jugs). Carry the twins as far as you can and then rotate out until we complete the mile loop
  • SUCH A DRAG…Move to the football field , everyone with ruch and 60lb bag but Mr. Rogers had his 90….because he can
  • 10 rounds of the following exercise carrying or dragging your sand bag 10 yards between each exercise.
  • Once you have completed one round of exercises and 100yards, Ruck back to start with your sand bag,Minimum 2 times down each : Speed shuffle, Bernie bag drag or baby carry. After you do the min, you can keep on or just put the bag on your shoulders and ruck back to the start. Exercises below, ALL with RUCK on if applicable
  • 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 burpees

MARY:
Ruck one more mile alternating sand bag carries
COUNT-OFF & NAME-O-RAMA
4 Ruckers
CIRCLE OF TRUST/BOM:
This WOD was a modifcation of the RUCKS ON PARADE march challenge. If you have not checked out their montly WODS, check it out. Lots of fun and more fun when you spice it up by adding sad bags!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

KISS

THE SCENE: C.A.F. 24 degrees and a bit o windchill
F3 WELCOME & DISCLAIMER
KISS= keep it simple stupid

Yep, it’s cold out side , no need to be creative . No need to be that funny guy, just keep it simple so we can stay warm … just run and do burpees ! 😈

WARM-O-RAMA:
SSH x20

chinook squats x 10 tempo cadence

merkins x 10 4ct IC

10 big boys
THA-THANG:

  • 10-1 burpees , running each end of the grinder , as burpee reps go down , pick up the pace on the run
  • Mosey to wax job hill for 11s , start w 1 -4ct monkey humper at the bottom , Bernie the hill and 10 big boys , continue until reps are flipped or quads are smoked
  • Mosey back to grinder , 100 burpees for time
  • Pax that get done early , run the grinder , 20 lbc in one end, run back 20 RBC, rinse and repeat

MARY:
Flutters x 20 -4ctic

lbc x10 i-4ct ic

side crunches each side x15 4ct ic

COUNT-OFF & NAME-O-RAMA
9 pax
CIRCLE OF TRUST/BOM:
From the Q source;

A man was sleeping at night in his cabin when suddenly his room filled with light, and God appeared. The Lord told the man he had work for him to do, and showed him a large rock in front of his cabin. The Lord explained that the man was to push against the rock with all his might.

So, this the man did, day after day.

For many years he toiled from sun up to sundown, his shoulders set squarely against the cold, massive surface of the unmoving rock, pushing with all of his might. Each night the man returned to his cabin sore and worn out, feeling that his whole day had been spent in vain.

Since the man was showing discouragement, the Adversary (Satan) decided to enter the picture by placing thoughts into the weary mind: “You have been pushing against that rock for a long time, and it hasn’t moved.”

Thus, he gave the man the impression that the task was impossible and that he was a failure. These thoughts discouraged and disheartened the man.

Satan said, “Why kill yourself over this? Just put in your time, giving just the minimum effort; and that will be good enough.”

That’s what the weary man planned to do, but decided to make it a matter of prayer and to take his troubled thoughts to the Lord. “Lord,” he said, “I have labored long and hard in your service, putting all my strength to do that which you have asked. Yet, after all this time, I have not even budged that rock by half a millimeter. What is wrong? Why am I failing?”

The Lord responded compassionately, “My friend, when I asked you to serve Me and you accepted, I told you that your task was to push against the rock with all of your strength, which you have done. Never once did I mention to you that I expected you to move it. Your task was to push.

And now you come to Me with your strength spent, thinking that you have failed. But, is that really so? Look at yourself. Your arms are strong and muscled, your back sinewy and brown; your hands are callused from constant pressure, your legs have become massive and hard. Through opposition you have grown much, and your abilities now surpass that which you used to have. True, you haven’t moved the rock. But your calling was to be obedient and to push and to exercise your faith and trust in My wisdom. That you have done. Now I, my friend, will move the rock.”

At times, when we hear a word from God, we tend to use our own intellect to decipher what He wants, when actually what God wants is just a simple obedience and faith in Him. By all means, exercise the faith that moves mountains, but know that it is still God who moves mountains.

When everything seems to go wrong . just P.U.S.H.!
When the job gets you down … just P.U.S.H.!
When people don’t react the way you think they should … just P.U.S.H!
When your money is “gone” and the bills are due….just P.U.S.H!
When people just don’t understand you, just P.U.S.H.

P= Pray

U= Until

S= Something

H= Happens

MOLESKIN:
100 burps for time felt like the big rock ! Sometimes my faith feels like a big rock too but I know I am getting stronger in my faith everyday. Don’t let your adversary talk you out of pushing to get better every day , no matter the situation ! Keep pushing brothers !
aye!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Light poles and lazy Dora

THE SCENE: 40s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20 IC

Plank, then merkins x10 ic , plank, peter parkers x10

THA-THANG:

super 11s

  • Start and said #1 light pole, do one rep of each, Merkins, Big Boys, and Squats
  • Run 2 light poles, then run back one, do 2 of each above said exercise
  • Keep advancing 2 light poles and running back one until you complete 11 reps of the said exercises
  • once complete, start at 10 reps of each exercise and go back down to one, still advancing 2 light poles and running back on
  • Back at the AO, LAZY Doras, 100 merkins, 200 LBC, 300 Overhead CMU pressess(we got to 200) before time was up)
  • After the 100 merkins and before going onto the LBC, We sprinted or attempted to sprint around a short section of the park before Moses could finish 30 reps of 3 different exercises. (merkins, rows, and big boys)
  • After the LBC, we sprinted down the grinder and back before Moses could complete 20 reps of curls
  • Moses has a bum knee right now, hence the reason he was doing stationary exercises but gave us a reason to run hard for some cardio

MARY:
Flutters x 10

dollys x10

scissors x10
COUNT-OFF & NAME-O-RAMA
14 pax
CIRCLE OF TRUST/BOM:
Stress. I just talked about Stress and the role it plays in our lives. yes, there are many things around us that give us stress but ultimately, we bring stress on ourselves. Stress is based on how we deal with things. For me recently, we just brought home 2 puppies! I have 3 young boys, a work schedule that could keep me working 60 hours a week, kids sports, spending time with the M,etc….LOTS of stuff going on right?! Well, I make my bed and I lay in it! Therefore, I could easily be stressed out but I know everything will work itself out so I try not to stress over it. PRAYER HELPS!! 🙂
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.