A-Rod – Page 6 – F3 Knoxville

Just one more

January 19, 2021 FastandEasy

THE SCENE: Cool 36’
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH 30

2burp

SSH 20

2burp

SSH 10

2burp

tempo squats

tempo merkins, merkins in cadence,

over head clap, seal clap
THA-THANG:
Planter boxes, 11s dips /derkins

run to the Football Field,

300s partner style

300 merkins/plank

300 BBS/flutter kicks

300 squats/al gore

MARY:
Abs of pain

100 flutters/75 bicycle/50 gas pumps/25 Bruce Lee
COUNT-OFF & NAME-O-RAMA
7 HIMs
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.

Sandy EMOM

January 15, 2021 Snorkel

THE SCENE: Bout 40° with a refreshing drizzle. Way overdressed for the ball.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start watch
THA-THANG:

Shuffle the loop. 20 & 20 halfway.

At the pavalon EMOM (Every Minute on the Minute) 9 minute blocks

Minute 1 – Sandbag Squats x 15

Step-ups remainder of the minute

Minute 2 – Sandbag Clean x 10

Step-ups remainder of the minute

Minute 3 – Sandbag OH Press x 10

Step-ups remainder of the minute

Repeat for the 9 minutes.

Run up Lover’s Lane to pull-up bars.

10 Pull-ups

20 Ruck on Chest BBS

30 Push-ups

Back down to Pavalon for another EMOM block.

MARY:
After the third round of all that grab sandbags and coupon ruck back to the top and back down for that last 1/2 mile.
COUNT-OFF & NAME-O-RAMA
8! What a crowd!
CIRCLE OF TRUST/BOM:
MOLESKIN:
EMOMs are killer
ANNOUNCEMENTS:

Tuesday with Leftovers

January 12, 2021 A-Rod

THE SCENE: 32 degrees and cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Imperial Squat Walkers x 20 IC

Manly Arm Rotations x 10 ED EA

Mr. Spectacular x 10 IC

Seal Clap x 20 IC

OHC x 20 IC
THA-THANG:

Stink Bombs: Center cone with five cones in circle around. Partner up and perform number of reps for exercise (combined number). While Partner 1 does reps Partner 2 goes to center cone to perform one of three exercises. Each time P1 or P2 comes to center perform next exercise.

Center Exercises: 10 Mr. Spectacular, 20 lunges (10 EL), 30 SSH
Cone 1: 100 Burp
Cone 2: 200 OHC
Cone 3: 300 Merkin
Cone 4: 400 BBS
Cone 5: 500 Squat

MARY:
Mosey back to AO
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Bible says “Do not be afraid” 365 times. So don’t be skeered and keep moving forward.
MOLESKIN:

ANNOUNCEMENTS:

Bear Day

January 8, 2021 A-Rod

THE SCENE: Snow/Rain 37 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Exit vehicle start watch
THA-THANG:
Traditional ruck loop to school. 20/20 pushups and squats. Back to AO then up Lover’s Lane to pull-up bars and smoking shack.

5 Rounds:

10 pull-ups (no ruck)
Crawl bear to cone 1 then do 20 OH Ruck press
Bear crawl to cone 2 then do 15 thrusters.
Bear crawl ruck drag to cone 3 (parking lot) and do 10 Mr Rucktacular.
Ruck run down to top tier of lot and up Lover’s Lane and back to pull-up bars.

Ruck to pavilion and perform pushups. 50-40-30-20-10 starting with Incline, then reglar, incline, etc.

MARY:
Capn Thor 7/28
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Be thankful.
MOLESKIN:

ANNOUNCEMENTS:

Who Does Number 2 Work For?

January 2, 2021 Snorkel

THE SCENE: 50°. Quite pleasant.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Remove sandbag from vehicle.
THA-THANG:

Head to Cherokee Farm with sandbags. Stop every mile for the following exercises with sandbag:

5 Get-ups per side
10 Burpee Cleans
15 Lunge w/ Twist per leg
20 Front Squats
25 Chest Press

MARY:
COUNT-OFF & NAME-O-RAMA
3 HIMS
CIRCLE OF TRUST/BOM:
MOLESKIN:
6 slow heavy miles. 375 reps of sandbag work.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.