F3 Knoxville

Author: Woodshack

B.U.R.B.S.

THE SCENE: 70
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Standard Warm up loop to the school and back stopping once for 20 merkins/ 20 squats
THA-THANG:

  • DORA inspired workout called BURBS. partner up, Pax 1 does exercise while P2 is running a lap, switch…cumulative total for reps between partners
  • 100 B.odybuilders
  • 125 U.pright rows
  • 150 R.uck rows. Bend over with back as parrell to ground as possible and for rows with the ruck/ RUCK ROWS
  • 175 B.ig boy sits up with ruck on front as high as possible on chest
  • 200 S.quats with ruck on back

Once completed above, stayed as partners for heavy ruck carry. P1 carries sand bag while P2 carries the twins (2-50lb buckets). Switch when partner can not carry the twins any longer. Do this for just under a mile/ main loop.

TOTAL work out included 4 plus miles of distance covered with LOTS of reps and a dash of good livin at the end!

mary

20 ruck flutters ic 4 ct

20 ruck pressses

20  hello dollies

20 ruck overhead lean backs

20 flutters

20 presses

lunge parking lot
COUNT-OFF & NAME-O-RAMA
5 Mother ruckers
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Today was a good mix of mumblechatter, cardio, and suck!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Double A

THE SCENE: Nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Jog over to the playground
THA-THANG:
Deck of cards

  • Clubs – big boys
  • Diamond- merkins
  • Spades – squats
  • Hearts – body builders
  • If any suite of 2-6 was drawn , sprint the field and back and perform pull ups as per number in the card
  • face cards 10 reps
  • ace -20 reps
  • joker – dealer choice of abs 20 -4ct

MARY:
Scissors

crunches

side crunches
COUNT-OFF & NAME-O-RAMA
4 pax
CIRCLE OF TRUST/BOM:
Double A= attitude and adversity

when adversity strikes , what’s your attitude ? The mind is powerful and having a positive mind can take you much further than the opposite

MOLESKIN:
Watch 50/50/50 on Netflix !
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Leg Day

THE SCENE:   Humid
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

squats x10, imperial walkers x10, Imp squat walkers x20, plank, merkins x10, alternating superman’s x10, rinse and repeat
THA-THANG:

  • 11s with Hydraulic squats and American hammers
  • mosey to the tennis courts and run, shuffle, Bernie both tennis court main lines
  • Calf raises at the pavilion , 20 ic 4ct straight, 20 4ct duck, 20 4ct pigeon
  • mosey to the hill in front of the splash pad for 11s with monkey humpers at the bottom and big boys at the top, Bernie up the hill each time. good for the QUADS!
  • mosey to the playground for a quick round of pull ups and squats. started off as 11s but cut it short. All did at least 20 pull ups
  • Mosey to the field for 60-75 yard jogs, runs, and finished off with 2 good AYG sprints!

MARY:
nunya
COUNT-OFF & NAME-O-RAMA
8 pax
CIRCLE OF TRUST/BOM:
let your actions speak louder than words. nuff said
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

3 amigos

THE SCENE: Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Capri lap, merkins, BACs, squats , Peter Parker’s
THA-THANG:
Pyramid around the track

  • After each lap , add an exercise , 20 reps of each. After lap 5, drop the first exercise
  • Merkins
  • Merkins , Lbc
  • Merkins , lbc, Peter Parker’s
  • Merkins , lbc, Peter Parker’s , monkey humpers
  • merks, lbc, PP, MH, burps
  • lbc, PP, MH, burps
  • etc…. until you are left w only burps

MARY:
Hello dolly x30 ic
COUNT-OFF & NAME-O-RAMA
3 amigos
CIRCLE OF TRUST/BOM:
Be content but don’t be complacent.
MOLESKIN:
Another great morning . Though only 3 of us, it turned out great. Often times large pax don’t give us an opportunity to connect above and beyond the workout. It would have been great to have 14-20 pax out but really enjoyed hanging with umbro and ribbed.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Hey Buddy!

THE scene 

it was Saturday morning…
F3 WELCOME & DISCLAIMER

yep
WARM-O-RAMA:
Squats,merkins , monkey humpers , Peter Parker’s
THA-THANG:
Hey Buddy

  • Partner up . Each partner runs the loop in opposite direction. Every time they meet up they do the said exercise .pyramid Scheme, adding exercises and then dropping the first exercise after the 5th lap

  • 20 reps of each exercise

    Lap1- Merkins

    Lap2-Merkins, Big boys

    Lap3 -merkins, BBS, Peter Parker’s (4ct)

    Lap 4 -Merks, BBS, Peter Parker’s , monkey humpers

    Lap 5 -merks, BBS, Peter Parker’s, monkey humpers, burpees

    Lap 6- BBS, Peter Parker’s, monkey humpers , burpees

    Lap 7- Peter Parker’s , monkey humpers, burpees

    Lap 8 -monkey humpers , burpees

    Lap 9- burpees

    Lap 10- victory lap !

MARY:
One minute pull up bar hang
COUNT-OFF & NAME-O-RAMA
5 buddies
CIRCLE OF TRUST/BOM:
Get right to live right
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.