F3 Knoxville

Pair Crawl

THE SCENE: About 30. Cold-ish, but not so much that you notice after warming up.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Shuffle one lap around the parking lot.
10 Burpees w/ruck
20 Ruck swings
30 Snatches (15/arm)
40 BBS (20 w/ruck, 20 w/o)
50 Squats w/ruck
60 Calf Raises (30 each leg)

THA-THANG:
Suspend 60lb sandbag in the middle of a 2×4 and shoulder carry between two PAX the long way around to the Watt Road field.
Get on the sideline with the 2×4 and sandbag between, and bear crawl across the field, dragging the sandbag/2×4 in tandem.
At the far side of the field, turn around and head back, this time dragging with the other arm.

Shoulder carry to the bar by the bathrooms.
Fail dumb bar pushup exercise that YHC wondered if it would work. It didn’t.
So do 15 ruck-on easy-ups and merkins.

Continue on to the upper field. Stand on either side of the midfield line and toss sandbag back and forth diagonally across the line while progressing across the field. Repeat for return.
Repeat the 10-60 rep warmup progression

Head the third field and repeat the alternating sandbag toss, this time with a backward, over the head toss. On the way back, toss forward from rack position.

Return to the parking lot, last 100yd rifle-carry.

Cooldown ruck-only lap around the park

MARY:
None
COUNT-OFF & NAME-O-RAMA
2
CIRCLE OF TRUST/BOM:
Be well, do good work, and keep in touch.
MOLESKIN:
Good work, good fellowship.
ANNOUNCEMENTS:
Christmas Ruck coming up whenever we can plan it.

Oh The Sights You’ll See

THE SCENE: Mid 30’s. Not near as bad as predicted.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Ruck up.
THA-THANG:

Stop every mile:

  • 10 Snatches per arm
  • 20 OH Press
  • 20 Good Morning
  • 20 Push-ups
  • 20 Upright Row

MARY:
COUNT-OFF & NAME-O-RAMA
6 weirdos doing PT at intersections and on bridges.
CIRCLE OF TRUST/BOM:
MOLESKIN:
6 miles. 500 reps. New sights and a little recon for future opportunities.
ANNOUNCEMENTS:

50/50

THE SCENE: Warmish with a rain tease.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Get out of truck.
THA-THANG:

Shuffle loop 2:1. Negative Merkin x 20 each 1/2 mile.

5 rounds on track:

  • Lunge 15/leg
  • Bent Rows 30
  • Presses 30
  • RDL 30
  • BBS 30
  • Loop around track

Make loop with sandbags. 15 Lunges per leg each 1/2 mile.

MARY:
COUNT-OFF & NAME-O-RAMA
2 wild and crazy guys.
CIRCLE OF TRUST/BOM:
MOLESKIN:
7 miles. 1,030 reps. Heavy stuff. Those negative Merkins tho 🥴
ANNOUNCEMENTS:

Ruck PT

THE SCENE: 40, cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Put your ruck on
THA-THANG:
Ruck 1 mile with sandbag

  • 50 sandbag burpee press
  • 100 curls
  • 50 ruck snatches (each arm)
  • 100 sandbag rows
  • 100 sandbag squats

1 mile ruck
MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Stick to The Plan

THE SCENE: Shorts weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Ruck up.
THA-THANG:

Make 3 mile loop to Middlebrook and around back to SP.

Run from one cone to the next in numerical order making a loop.

  1. LEG LIFT TO TUCK x 10
  2. COFFIN SIT-UP x 10
  3. SGL LEG RDL x 10
  4. SQUAT HOLD x 10
  5. BURPEE THRUSTER x 10
  6. BODYBUILDER x 10
  7. PULL-UP x 10
  8. HIGH PULL x 10

Locations

  1. Pool lot
  2. Lower pool building
  3. Base of Lover’s
  4. Top of Lover’s
  5. Parking above pull-up bars
  6. Dumpster
  7. Pull-up bars
  8. Above pool lot

MARY:
2 rounds of:

  • Merkins
  • Chest Press
  • ROC BBS

COUNT-OFF & NAME-O-RAMA
2!

CIRCLE OF TRUST/BOM:
MOLESKIN:
3 loops completed. The Lover’s, squat hold, bodybuilder, burpee thruster, pull-up sequence was a dog 🥵
ANNOUNCEMENTS: