F3 Knoxville

Category: Truck Stop

Swirly Q

THE SCENE: cold, little rainy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Cherry pickers, BAC, mosey to cess pool

THA-THANG:
bear crawl from sideline to sideline.  then, 10 merkins and jog around half of field to beginning

repeat bear crawls and add 10 merkins each time up to 40 merkins

Do it all again with lunges across the field and dips at the bleachers

Mosey to playground for Dora

BBS, pull ups, squats, merkins while partner runs lap around parking lot

Mosey to AO

Tire Pull, kettle bell swings, tire flip, shoulder presses, jump rope, running

MARY:
Boat Canoe, side crunches, supermans

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Be servants like Christ
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The 4th place solution!

THE SCENE: First legit cold of year, some fog, probably 10 degrees below average, ominous. Just the way we like it.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

25x Imperial Squat Walker. (IC)

Listening Tubthumper by Chumbawampa, start with SSH at beginning of song, then every time they say, “I get knocked down, but i get up again” you do a burpee. While not doing burpees, you are continuously doing SSH. 27x burpees… No telling how many SSHs.

1 mile run with 20 burpees / 20 jump squats at quarter miles.

THA-THANG:

Round 1:

Hill repeats from fence to tree at the parking lot to soccer field close to Watt Rd. At the bottom 10x derkins, at the top 5x lunges each leg. Something like 14ish hill efforts. 

Round 2:

Ran out of time…. saving it

Pyramid Intervals on the soccer field. 1 – 2 – 3 – 4 – 3 – 2 – 1  laps perp. across on 75 sec intervals.

MARY:
Round robin PAX selected efforts. box cutters and squats with partners saddled up.
COUNT-OFF & NAME-O-RAMA: 

6 HIMS straight dealing.

CIRCLE OF TRUST/BOM:
As HIMs we need to keep are heads up. People are hurting around us and we have the ability to impact them positively.
MOLESKIN:
Barely got this published the same month…. leaving room for improvement.
ANNOUNCEMENTS:

Monday runday

THE SCENE: 50, cold wind
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretching oyo
THA-THANG:
Run to 1st round about on mcfee and back .  5 miles, hilly

MARY:
Insert information
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Really good to see ratcRat!!!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Quad burning

THE SCENE: 38, foggy, gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

THA-THANG:
Run to big, steep, long hill on Watt Rd .  Run up, walk down 3x.

Run the short greenway trail just cause I’m curious.   Turns out it is another steep, long hill climb.

Run around the park for time

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

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.

T-Ruck Stop

THE SCENE: About 30, but no wind so it’s pretty nice.
F3 WELCOME & DISCLAIMER Oops… Kinda skipped it a little bit. (slap self on wrist)
WARM-O-RAMA:
Deconstructed Body Builders:
10x 4-ct Plank Jacks
10x 4-ct Ruck Merkins
10x Tempo Squats
Reconstructed Body Builders
10x 8-ct Body Builders
Definitely warm now.
THA-THANG:
Ruck a lap w/ 60lb sandbag, swapping halfway.
Stop at the Cesspool
20x Ruck Merkins
50yd Bear Crawl with Ruck Drag
25x Upright Ruck Rows (bring ruck up to chin)
50yd Crab Walk, ruck in front. Fwd, backward, and sideways
30x Squats
Ruck another lap
Stop at the bleacher/stairs
Half the PAX holds a plank with feet on bleachers.
Other half the PAX carries both rucks and sandbag to top of hill
Planking PAX drop to low plank while carrier descends.
Swap roles and repeat
10x Ruck Derkins
25x Upright Ruck Rows (sounds like Scooby Doo)
20x Squats
Ruck one more lap back to the parking lot
MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
Crap… Forgot to count off. Therefore, not sure how many showed up this morning…
CIRCLE OF TRUST/BOM:
Be well, do good work, and keep in touch.
ANNOUNCEMENTS:
Alcoa Service Action tomorrow with Habitat. Also, F3 Chattanooga launch!