F3 Knoxville

Category: ‘Burbs

Loopin Thru The Hood

THE SCENE: Heatwave
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Put on shoes
THA-THANG:

Ruck loop in park and stop at the dark pavilion on the back side each time for:

  • 20 Leg Lifts
  • 20 Push-ups
  • 20 Good Mornings
  • 20 Plank Jack
  • 20 Curls
  • 20 Step-ups /leg

MARY:
COUNT-OFF & NAME-O-RAMA
3
CIRCLE OF TRUST/BOM:
MOLESKIN:
5 rounds was 600 reps and 5 miles.
ANNOUNCEMENTS:

You Can Do Anything for 45 Seconds

THE SCENE:
39 and Clear

THA-THANG
Ruck Loop + Neighborhood (2+ miles)
– Stop at mile 1, 20 Merkins, 20 Squats
– Stop at cul-de-sacs 1 & 3, do 10 Wolverines (From standing position, drop
to plank, one push-up, left knee tuck to the chest, another push-up, right
knee tuck to the chest, yet another push-up, jump, overhead clap)
– Stop at cul-de-sacs 2 & 4, do 10 Ruck Rollers

Ruck back to SP

PT at SP…
Stations
5 Stations: 45 sec on, 15 sec transition (All station with ruck on)
– Station 1: Battle Rope
– Station 2: Sandbag Squat
– Station 3: Sandbag Bent Over Rows
– Station 4: Kettlebell Swings (44lb)
– Station 5: Flutter Kicks (Ruck held over chest)

3 Rounds:
– Rd1: 1 set at each station; Ruck with sandbag around parking lot
– Rd2: 2 sets at each station; Ruck with sandbag around parking lot
– Rd3: 3 sets at each station; Ruck with sandbag up Lovers Lane and zig-zag through parking lot

CIRCLE OF TRUST/BOM
Ephesians 4:1-2 – Humility, Gentleness and Patience

Mouth Breather 4.0

THE SCENE: Cloudy 45 with Mr. Cool Breeze out of the west.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Show up
THA-THANG:
Warm up lap to school (20/20) the back to AO, up Lover’s Lane and around to parking lot by outdoor pool.

Round 1: 5 Sets. At the end of each set run up Lover’s and back to lot.

  • Merkins x 20
  • Lunges x 10 EL
  • BBS ROC x 20

Round 2: 5 Sets. At the end of each set run up Lover’s and back to lot.

  • Thrusters x 20
  • Ruck get-ups x 20
  • Calf Raises x 20

Round 3: 5 Sets. At the end of each set run up Lover’s and back to lot.

  • Ruck Hammers x 20
  • Mtn Climbers x 20 (4ct)
  • Squats x 20

MARY:
N/A
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Go forth and be men of character.
MOLESKIN:

ANNOUNCEMENTS:

Rack of Reps

THE SCENE: 30° and dropping
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Show up
THA-THANG:

Carry sandbags to church parking lot approximately.5 mile from SP.

Stop every two parking spots at each cone for 10 reps of a single exercise. Carry sandbag between cones. Ruck back to start with sandbag for the next exercise.

  • 10 Push-ups
  • 10 Squats
  • 10 ROC BBS
  • 10 OH Press
  • 10 Bent Row w/ SB
  • 10 HR Push-up
  • 10 Jump Squat
  • 10 ROC Butterfly Sit-up
  • 10 Curls
  • 10 Burpee Thruster

Carry sandbags back to SP.

MARY:
COUNT-OFF & NAME-O-RAMA
Cinco
CIRCLE OF TRUST/BOM:
MOLESKIN:
Would make 1,000 reps but we didn’t get all the way through the burpee thrusters.
ANNOUNCEMENTS:

7-5-3

THE SCENE
40s and a little damp


THE THANG
Ruck to Alt AO past the mall (Rec Center) with two rounds of 20×20 along the way

PT at the Alt AO…
Circuit x7:
10 Squat (alternate ruck front/back each set)
10 Ruck Swings
10 Ruck Thrusters

Ruck the parking lot

Circuit x5:
15 Bent over row
15 Tricep press
15 Russian twist

Ruck the parking lot

Circuit x3:
20 single-leg overhead lunge per leg
20 ruck sit-ups
20 ruck curls
20 Overhead Ruck Press

Ruck back to the SP taking a different route with two rounds of 20×20 along the way.

Total miles = 5 and a very long, unkind hill!