F3 Knoxville

Category: ‘Burbs

Not Burbs Burbs

THE SCENE: High 60s? Nice and cool relatively speaking
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretching OYO
THA-THANG:
Co-Q spirit at the Not Burbs Burbs. Pfeiffer took the first portion, split into two and two.
Group 1: ruck and sandbags up the hill to Trader Joe’s and back.
Group 2: complete three rounds

  • 20 ruck merkins
  • 15 OH press
  • 10 thrusters
  • 20 ruck press flutters

Flapjack and do the opposite.

Abort with the second portion, armed with stupid ideas from the Tribe app.

  • 50 ruck swings
  • 40 ruck sit-ups
  • 30 sandbag shoulder throws
  • 20 burpees (slick)

Amazon took the third portion, and decided our legs needed to suffer.
Group 1: Sandbag complex – clean, front squat, overhead press, back squat, drop. Repeat x10
Group 2: clean and press sandbag to shoulders, 10 squats. Drop and repeat, 8 squats. Then 6, 4, 2.
Flapjack.

Leave sandbags and ruck 2 miles with some hills.

MARY:
She wasn’t there
COUNT-OFF & NAME-O-RAMA
4

Sandy EMOM Redux

THE SCENE: Not hot, not cold, but swampy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Exit vehicle, kit up
THA-THANG:

Ruck shuffle loop. 20 pushup/20 squat half way

Grab sandbags and head to pavilion

EMOM: Repeat for 9 minutes. Total of 3 rounds

  • Minute 1: Sandbag squats x 15; step-ups when done
  • Minute 2: Sandbag clean x 10; step-ups when done
  • Minute 3: Sandbag OH press x 10; step-ups when done

After each 9 minute period head up Lover’s Lane to pull up bars.

  • 10 pull-ups
  • 20 BBS w/ Ruck
  • 30 Push-ups w/ Ruck

MARY:
Flutter kicks x 30 IC; Boat/Canoe
COUNT-OFF & NAME-O-RAMA
6 Weirdos
CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

Burbs Basic

THE SCENE: Clear 56 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Unass from vehicle. Throw sandbag from vehicle and put on ruck.
THA-THANG:
Cash in with 20 squat/20 pushup (yes, ruck on)

Each person carry 60lb sandbag 1 mile to fire station.

  • 3 Rounds of ruck curls, thrusters, and OH press (20 reps each)

Carry sandbag from fire station to pavilion on greenway

  • 4 Rounds BBS (ROC), Bent row, step ups (20 reps each)

Carry sandbag from pavilion to other pavilion below parking lot

  • 5 Rounds of 20 squat, 10 sandbag bear complex, 20 flutters (ROH)

Carry sandbag to hill below tennis courts

  • Bear crawl sandbag drag up hill to tennis courts

Serpentine down parking lot tiers to Endex.

MARY:
Not invited
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

Cold day at the Burbs

THE SCENE: 29*
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up lap out to West Hills Elementary, 20 merkins 20 squats. 20 curls and 20 lunge presses.

Head back and stop at pavilion, 20 step ups, 20 Turkish get ups. 20 Merkin pull thrus, 20 hammers

THA-THANG:

Back to parking lot, grab sandbags and head up to base of Lovers.
Bear crawl and crawl bear between cones, then five rounds
  • 5 sandbag clusters
  • 10 hand release merkins
  • 10 squat raises
Sandbag loop up Lovers and back
Crab walk and walk crab at cones, then three rounds
  • 10 sandbag deadlifts
  • 15 Ruck curls
  • 15 tricep extensions
2 loops up Lovers
Side walk to cone and back, then one round
  • 15 sandbag complex (strict curl, clean, squat, OH press)
  • 20 flutters
  • 20 merkins
Three loops around Lovers

MARY:

20 flutters
10 sit up presses
10 flutters
5 sit up presses

Meditation on Mortality

THE SCENE: Cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Wake up
THA-THANG:
Shuffled a big loop stopping at each mile for 20 HR Merks and 20 Thrusters times two rounds. Hit all the favorite hills in the hood. After we shuffled up Lover’s did 10 pull-ups. Snaked back down through the parking lot and took the little off road bridge path back to start.

MARY:
2 rounds of 20 4-ct flutters and 20 chest presses.
COUNT-OFF & NAME-O-RAMA
6
CIRCLE OF TRUST/BOM:
MOLESKIN:
5.75 miles. Did the PT stops 4 times for 160 each of HR Merks and Thrusters. The second round of HR Merks each time were  rough.
ANNOUNCEMENTS: