F3 Knoxville

Core Mountain III


THE SCENE: Wet, Sloppy Wet!


Join us if you dare. This is our third attempt at core mountain. It is modified to help us actually make it to the top.


SSH, Side Lunges, Lunges, Merkins, Cherry Pickers

Core Mountain version 3.0:

Do 25 of subsequent exercises at each station which are 100 feet apart. Run between each station. Going up our beloved Juco-manjaro.
We’ll determine what a 100 feet is by taking turns carrying a CMU that is tied to each end of a 100 foot rope.
While the team does the 25 reps, one person carries one cmu until the rope gets taught. Then stops and the team picks up the other end of the rope (with cmu attached) and we run to the lead cmu HIM and begin the next exercise. This proceeds to the top of JUCO Manjaro.  It’s approximately 1800 feet to the top, so here are the 18 stations.

  • Big Boy Situps
  • Crunches
  • Scissors
  • Flutters
  • American Hammers
  • Leg Lifts
  • Bicycles
  • Cross Toe Touches
  • Rainbow Drops
  • Windshield Wipers
  • Cross Mountain Climbers
  • Heel Touches
  • Box Cutters
  • Hello Dollys
  • Groiner
  • Side Crunches
  • Supermans
  • Plank Destroyers

The plank destroyers toasted us as we ran out of time. But we did make it to the top!!! Yay, third times a charm.

MARY: No time for marry.


Happy New Year! Thanks for a great 2018!