F3 Knoxville

Category: ‘Burbs

I know where I am?

THE SCENE: Misty morn 37
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Extract self from vehicle
THA-THANG:
4 mile loop with 20 Mr. Rucktacular and 20 curls each mile.

Back to AO. Bottom of Lovers Lane. 3 rounds of 20 good mornings, OH press, Body builders. Up lovers lane and back to bottom after each round.

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

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

Capn’s 1-2-3 Crunch

THE SCENE: Oh I dunno. Like 25°
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Step out of vehicle
THA-THANG:

1 Loop around West Hills Park (1.3 miles).  At the mid point do 20 merkins & 20 squats and end with 20 merkins & 20 squats.

1-2-3 Pyramid (all exercises done with ruck)
Ruck to Walkers Springs Park Pavilion (2.0 miles one way), stopping at each mile to do the following pyramid routine:

At mile 1:

  • 1 Curl, 2 Overhead Press, 3 Front-loaded Squats
  • 2 Curls, 4 Overhead Press, 6 Front-loaded Squats 
  • 3 Curls, 6 Overhead Press, 9 Front-loaded Squats
  • 4 Curls, 8 Overhead Press, 12 Front-loaded Squats
  • 5 Curls, 10 Overhead Press, 15 Front-loaded Squats

At mile 2, Walker Springs Park:

  • 6 Curl, 12 Overhead Press, 18 Front-loaded Squats
  • 7 Curls, 14 Overhead Press, 21 Front-loaded Squats
  • 8 Curls, 16 Overhead Press, 24 Front-loaded Squats
  • 9 Curls, 18 Overhead Press, 27 Front-loaded Squats
  • 10 Curls, 20 Overhead Press, 30 Front-loaded Squats

Head back to SP

At mile 3:

  • 10 Curl, 20 Overhead Press, 30 Front-loaded Squats
  • 9 Curl, 18 Overhead Press, 27 Front-loaded Squats
  • 8 Curls, 16 Overhead Press, 24 Front-loaded Squats
  • 7 Curls, 14 Overhead Press, 21 Front-loaded Squats
  • 6 Curls, 12 Overhead Press, 18 Front-loaded Squats

At mile 4, back at SP:

  • 5 Curl, 10 Overhead Press, 15 Front-loaded Squats
  • 4 Curls, 8 Overhead Press, 12 Front-loaded Squats
  • 3 Curls, 6 Overhead Press, 9 Front-loaded Squats
  • 2 Curls, 4 Overhead Press, 6 Front-loaded Squats
  • 1 Curls, 2 Overhead Press, 3 Front-loaded Squats

One more loop through the park

3 rounds of Flutter Kicks x 20 and ROC BBS x 20

Little loop through parking lot for time.

MARY:
COUNT-OFF & NAME-O-RAMA
2 wild and crazy guys
CIRCLE OF TRUST/BOM:
MOLESKIN:
6.4 miles. 860 reps.
ANNOUNCEMENTS:

Fog and sandbags

THE SCENE: 36 and foggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Quick warmup lap, jog pace around the greenway. Return back to pick up sandbags
THA-THANG:
Grab sandbags and take the greenway back to the field between baseball fields and tennis courts. 5 cones lined up hiding in the fog.

Line up with sandbags at first cone. Each cone requires 10 merkins/10 squats.
  • Bear crawl sandbag drag to second cone
  • Side toss to next cone
  • Other side toss to next cone
  • Bear crawl sandbag drag to final cone

Repeat going back, substituting 10 curls and 10 OH presses with ruck at cones. Grab sandbags and walk back to cars. Triangle drill set up. Go through exercise at each cone, lunge to next. 10 reps of each

  1. 8 count bodybuilders x10, bear crawl to next
  2. Mucho lego (wide squat narrow squat, lunge each leg) x10, bear crawl to next
  3. Ab smoker (sit-up with ruck on chest, press ruck, lower back for a four count flutter kick, feet down) x10

After round 1, carry sandbag up to first level of  parking lot. Round 2 up to second level. Round 3 up to third level.

Take sandbags up and touch Trader Joe’s

MARY:
Flutters and presses
COUNT-OFF & NAME-O-RAMA
Capn Crunch, Drive Thru, Swanson, Abort

Sandy EMOM

THE SCENE: Bout 40° with a refreshing drizzle. Way overdressed for the ball.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start watch
THA-THANG:

Shuffle the loop. 20 & 20 halfway.

At the pavalon EMOM (Every Minute on the Minute) 9 minute blocks

Minute 1 – Sandbag Squats x 15

Step-ups remainder of the minute

Minute 2 – Sandbag Clean x 10

Step-ups remainder of the minute 

Minute 3 – Sandbag OH Press x 10

Step-ups remainder of the minute 

Repeat for the 9 minutes.

Run up Lover’s Lane to pull-up bars.

10 Pull-ups

20 Ruck on Chest BBS

30 Push-ups

Back down to Pavalon for another EMOM block.  

MARY:
After the third round of all that grab sandbags and coupon ruck back to the top and back down for that last 1/2 mile.
COUNT-OFF & NAME-O-RAMA
8! What a crowd!
CIRCLE OF TRUST/BOM:
MOLESKIN:
EMOMs are killer
ANNOUNCEMENTS:

Bear Day

THE SCENE: Snow/Rain 37 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Exit vehicle start watch
THA-THANG:
Traditional ruck loop to school. 20/20 pushups and squats. Back to AO then up Lover’s Lane to pull-up bars and smoking shack.

5 Rounds:

  • 10 pull-ups (no ruck)
  • Crawl bear to cone 1 then do 20 OH Ruck press
  • Bear crawl to cone 2 then do 15 thrusters.
  • Bear crawl ruck drag to cone 3 (parking lot) and do 10 Mr Rucktacular.
  • Ruck run down to top tier of lot and up Lover’s Lane and back to pull-up bars.

Ruck to pavilion and perform pushups. 50-40-30-20-10 starting with Incline, then reglar, incline, etc.

MARY:
Capn Thor 7/28
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Be thankful.
MOLESKIN:

ANNOUNCEMENTS: