F3 Knoxville

Tag: A-Rod

7-5-3

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!

 

 

I know where I am?

THE SCENE: Misty morn 37
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Extract self from vehicle
THA-THANG:
4 mile loop with 20 Mr. Rucktacular and 20 curls each mile.

Back to AO. Bottom of Lovers Lane. 3 rounds of 20 good mornings, OH press, Body builders. Up lovers lane and back to bottom after each round.

MARY:
Not needed
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

Breathing Exercises

THE SCENE: Clear, 27°F, Feels like 27°F, Humidity 82%, Wind 1mph from NE
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 30x SSH IC
  • 15x Tempo Squats IC
  • 15x LBAC IC

THA-THANG:

  • Start at the top of the drive next to the flag pole. Bear crawl to each concrete post. At each post do a scurg (merkin, left knee touch, merkin, right knee touch is 1) incrementing reps at each post until 8 reps.
  • Mosey to planters.
  • Modified MARSOC Shortcard
    1. 30 Merkins
    2. 30 Squats
    3. 30 Crunches
    4. 10 Burpees
    5. 30 Jump squats
    6. 30 Merkins
    7. 30 Mountain Climbers 4ct
    8. 30 Flutter Kicks 4ct
    9. 10 Burpees
    10. 30 Dips
    11. 30 Merkin Thrusters
    12. 30 SSH 4ct
    13. 30 Flutter Kicks 4ct
    14. 10 8-Count Body Builders
    15. 30 BBS
    16. 30 Merkin Thrusters
    17. 30 Lunges 2ct
    18. 30 Hello Dollies
    19. 10 8-Count Body Builders
    20. 30 Hammers 4ct
    21. 3 Max Sets
      1. Incline Merkins
      2. Merkins
      3. Decline Merkins

MARY:
Boat/Canoe till time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

How approachable are you to your children or your M, co-workers, friends, etc? I had a situation with my 2.2 this past week where she got in trouble at school and did not tell me or the M about it. We found out when we were signing off on her behavior report. When asked about why she would not tell us, her response was that she was afraid. She was afraid of the consequences and of my response. I know that I struggle with my temper and can react without thinking through things. My 2.2 recognizes this and was afraid to tell me. This is not the response I want to instill in my 2.0s and thus the breathing exercises. I’m working on actively taking breaths when told something that I normally would respond instantly to. So my question to you is: Are you approachable with bad news?

Know this, my beloved brothers: let every person be quick to hear, slow to speak, slow to anger;
James 1:19 ESV

MOLESKIN:

ANNOUNCEMENTS:

Capn’s 1-2-3 Crunch

THE SCENE: Oh I dunno. Like 25°
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Step out of vehicle
THA-THANG:

1 Loop around West Hills Park (1.3 miles).  At the mid point do 20 merkins & 20 squats and end with 20 merkins & 20 squats.

1-2-3 Pyramid (all exercises done with ruck)
Ruck to Walkers Springs Park Pavilion (2.0 miles one way), stopping at each mile to do the following pyramid routine:

At mile 1:

  • 1 Curl, 2 Overhead Press, 3 Front-loaded Squats
  • 2 Curls, 4 Overhead Press, 6 Front-loaded Squats 
  • 3 Curls, 6 Overhead Press, 9 Front-loaded Squats
  • 4 Curls, 8 Overhead Press, 12 Front-loaded Squats
  • 5 Curls, 10 Overhead Press, 15 Front-loaded Squats

At mile 2, Walker Springs Park:

  • 6 Curl, 12 Overhead Press, 18 Front-loaded Squats
  • 7 Curls, 14 Overhead Press, 21 Front-loaded Squats
  • 8 Curls, 16 Overhead Press, 24 Front-loaded Squats
  • 9 Curls, 18 Overhead Press, 27 Front-loaded Squats
  • 10 Curls, 20 Overhead Press, 30 Front-loaded Squats

Head back to SP

At mile 3:

  • 10 Curl, 20 Overhead Press, 30 Front-loaded Squats
  • 9 Curl, 18 Overhead Press, 27 Front-loaded Squats
  • 8 Curls, 16 Overhead Press, 24 Front-loaded Squats
  • 7 Curls, 14 Overhead Press, 21 Front-loaded Squats
  • 6 Curls, 12 Overhead Press, 18 Front-loaded Squats

At mile 4, back at SP:

  • 5 Curl, 10 Overhead Press, 15 Front-loaded Squats
  • 4 Curls, 8 Overhead Press, 12 Front-loaded Squats
  • 3 Curls, 6 Overhead Press, 9 Front-loaded Squats
  • 2 Curls, 4 Overhead Press, 6 Front-loaded Squats
  • 1 Curls, 2 Overhead Press, 3 Front-loaded Squats

One more loop through the park

3 rounds of Flutter Kicks x 20 and ROC BBS x 20

Little loop through parking lot for time.

MARY:
COUNT-OFF & NAME-O-RAMA
2 wild and crazy guys
CIRCLE OF TRUST/BOM:
MOLESKIN:
6.4 miles. 860 reps.
ANNOUNCEMENTS:

Effective or Affective?

THE SCENE: Cloudy/Fog 60 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Imperial Squat Walker x 15 IC

Manly Arm Rotations (MARs) x 10 IC

SSH x 15 IC

Tempo Merkin x 15 IC
THA-THANG:

Mosey to football field. Line up on side line.

3 Rounds:

  • Sprint across field and back
  • 1 minute plank jacks
  • 30 second Elbow plank
  • 30 second shoulder tap plank

5 Rounds:

  • 200 meter run
  • 20 Burpees
  • 25 yard lunge

Mosey back to AO

  • 5 pushups
  • 10 flutters
  • 15 pushups
  • 20 flutters
  • 25 pushups
  • 30 flutters

MARY:
Capn Thor
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

We are called to love one another. Greatest commandment. As the sign at the cafeteria says “Take all you want, eat all you take”, so start small and love those around you. Love your neighbor. Love your co-worker. Don’t have to grab the whole world at once.

MOLESKIN:

ANNOUNCEMENTS: