Fitness. Fellowship. Faith.
THE SCENE: 38 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
This would have been a good idea, slow ruck to decide where to do WOD, moved bleachers to flat area
THA-THANG:
Pretty simple,
Do that twice. Dump sandbags and get a little extra mileage in until time is up
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!
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.
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
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
THE SCENE: 50°. Quite pleasant.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Remove sandbag from vehicle.
THA-THANG:
Head to Cherokee Farm with sandbags. Stop every mile for the following exercises with sandbag:
MARY:
COUNT-OFF & NAME-O-RAMA
3 HIMS
CIRCLE OF TRUST/BOM:
MOLESKIN:
6 slow heavy miles. 375 reps of sandbag work.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.
THE SCENE: 50° A little damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Exit vehicle
THA-THANG:
MARY:
COUNT-OFF & NAME-O-RAMA
4 bros
CIRCLE OF TRUST/BOM:
MOLESKIN:
All PT except pull-ups done with ruck. 2 different 3 mile loops at a 3:1 interval each had their own special features.
ANNOUNCEMENTS:
Bomb Shelter starfish into South Maryville OTB starting January 4 MWF until official launch in March. Sand Springs Park basketball court is the circle.