F3 Knoxville

Tag: A-Rod

Mountain Man Memorial March

THE SCENE: 75-80* nice and warm, clear for the most of the day, cloudy (thankfully toward the end of the day)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
None.
THA-THANG:
Insert 35 pounds in ruck (not including water), mosey for about 26.5 miles.

COUNT-OFF & NAME-O-RAMA
11 brave souls
CIRCLE OF TRUST/BOM:
Got a good 8 hours of remembering why we were there.  Marched to honor all of the men and women who have fallen for their country, and specifically for 2nd Lt. Justin Sisson and his family.

Aye!!

Blackjack

THE SCENE: 39 degrees, chilly but dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, BAC, Mtn Climbers, Suzanne Summers, Tempo Squats, Tempo Merkins, Smurf Jacks, 5 burpees on your own.

 

THA-THANG #1:

Ciabattas (20 seconds follow by 10 sec rest): Burpees, Jump Squats, Lung Jumps, SSH, Merkins, Mtn Climbers, American Hammers, Barrier Jumps

Rinse and Repeat

THA-THANG #2: 

Black Jack (animal style):

1 MRK, animal walk to end of parking lot then 20 BBS and run back. Then 2 MRK and 19 BBS. All the way to 21. BLACKJACK!

MARY:
Ring of Fire, Bicycles, Flutter Kicks, Captain Thors

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
James 2: 14-17 and 1 John 3: 17-18 – Take away: if you meet someone in need and you are able to meet that person’s need we should help them.
MOLESKIN:

ANNOUNCEMENTS:

Brickyard Seabiscuit

THE SCENE: A crisp 32 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH – 25 in cadence

Copperhead squats – 20 in cadence

Burpees – 5 OYO
THA-THANG:
In honor of the start of spring horse racing at Keeneland, the Brickyard Seabiscuit:

  • 1 lap around main parking lot, followed by  10 burpees, 15 merkins, 20 BBS
  • increase laps by 1 and repeat exercises up to 5 laps
  • decrease laps back down to 1 while repeating exercises at the end of each set of laps.

All ran hard and a few even completed all 25 laps before time ran out and the race ended.

MARY:
Flutter kicks – 20 in cadence

Boxcutters – 20 in cadence

Freddie Mercury’s – 20 in cadence
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
And Peter: From the Resurrection service at church, pastor spoke from Mark 16: 1-7.  The angel meets the women in the empty tomb and instructs them to tell the disciples AND PETER.  Only 3 days before, Peter had denied Jesus 3x just like Jesus had told him he would.  Peter was named specifically to show that he was forgiven.  If Jesus forgave Peter for his public denial, there’s nothing, outside of refusing to accept him, that he won’t forgive us for if we just ask and look to Him.
MOLESKIN:
8 strong came out in the unusual April cold and warmed up quickly.  They never stopped moving and ran until time was up.
ANNOUNCEMENTS:

Sunrise Service

THE SCENE: Full moon, cool 39
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby arm circles x 15 each direction, IC

Imperial Squat Walker x 15 IC

Tempo Merkin x 10 IC

SSH x 40 IC

5 Burpee OYO

Tempo Squat x 15 IC
THA-THANG:

Burp and Merk: Burpee with additional merkin added each time. 1:1 to 1:10 pyramid and come back down pyramid.

Lap around parking lot

6 Round of 6 (CMU):

  1. Burpee
  2. Merkin
  3. Squat (w/ CMU)
  4. Lunge (w/ CMU)
  5. Thrusters
  6. Over head squat (w/ CMU)

Lap around parking lot

4 Rounds of 5 (CMU):

  1. Curl
  2. Ground to head
  3. Tricep
  4. Overhead press
  5. Row

Lap around parking lot

Lap around parking lot w/ CMU

No Pain, No Gain: Partner up. Partner 1 does BBS (x15) with Partner 2 holding feet in plank. When completed Partner 2 sprints to cones. While Partner 2 is at cones Partner 1 does wide hand merkins. Go back down cones on way back to start.

  • Cone 1: 5 Burpee
  • Cone 2: 10 Burpee
  • Cone 3: 15 Burpee

Mosey to park

7s: Dips and decline merkins

Photo at giant cow!!
MARY:
Capn Thor….until Natty farted and ruined it.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
1 Peter 2:24-25
MOLESKIN:

ANNOUNCEMENTS:

Rucking The Burbs

THE SCENE
58 and Clear, rain at the very end

 

THA-THANG
Ruck 1 mile down the Greenway to Gallaher View towards Middlebrook Pike.
Stop for 6 Rounds (with a ruck) of the following:

  • 6 Burpees
  • 6 Merkins6 Squats (ruck on back)
  • 6 Lunges (each leg)
  • 6 Thrusters
  • 6 Overhead Squats

 

Ruck another 1.5 miles (approx. 2.5 total) to Fellowship Church.
Stop in the parking lot for 4 Rounds (with a ruck) of the following:

  • 6 Ruck curls
  • 6 Ruck ground to overheas
  • 6 Overhead Tricep extension
  • 6 Overhead Ruck presses
  • 6 Ruck swings (Kettlebell swings)
  • 6 Ruck upright rows

Ruck another 2 miles back to SP (approx. 4.5 total) through the West Hills neighborhood (Indian Run style) back to West Hills Park.

Ruck one round of the parking lot, including Bernie up Lover’s Lane. (approx. 5 miles total).

 

Mary
Circle up for 2 rounds of 4ct Flutter Kicks x30 IC

Jump in the car as the rain comes down!!