F3 Knoxville

Tag: A-Rod

☠️ Robbie Miller WOD ☠️

THE SCENE: 50° A little damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Exit vehicle
THA-THANG:

  • 3 Mile Ruck
  • 12 Rounds
    • 6 x Ring Pull-Ups
    • 6 x Burpee Squats (Full Burpee with Jump followed by Squat)
    • 6 x 4 Ct Mountain Climbers
    • 6 x Rucksack Getups
  • 3 Mile Ruck

MARY:
COUNT-OFF & NAME-O-RAMA
4 bros
CIRCLE OF TRUST/BOM:
MOLESKIN:
All PT except pull-ups done with ruck. 2 different 3 mile loops at a 3:1 interval each had their own special features.
ANNOUNCEMENTS:
Bomb Shelter starfish into South Maryville OTB starting January 4 MWF until official launch in March. Sand Springs Park basketball court is the circle.

Sugar Cookie Shakedown

  • THE SCENE: Full moon 28 degrees
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    SSH x 30 IC
  • 5 Burpees OYO
  • 5 Reglar push-ups
  • 5 Diamond push-ups
  • 5 close push-ups
  • 5 wide push-ups
  • 5 HR push-ups
  • 5 Burpees OYO

THA-THANG:

5 Rounds:

  • 30 Burpees
  • 30 yard lunge
  • 30 push-ups
  • 30 squat

2 Rounds:

  • 50 Jumping Lunges (25 EL), lap around track, 25 yard lunge

MARY:
Cap’n Thor

20 Flutters (4 ct)
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
You will never glory in God till first of all God has killed your glorying in yourself. Charles Spurgeon

Glory follows afflictions, not as day follows night but as spring follows winter; for the winter prepares the earth for spring. So do afflictions sanctified prepare the soul for glory. R. Sibbes
MOLESKIN:
The Q calendar is open for 2021. The opportunity to lead is available for another 12 months!
ANNOUNCEMENTS:

Bark bark bark bark bark

THE SCENE: Clear 37 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx30 IC

Tempo Squat x 15 IC

OHC x 40 IC
THA-THANG:
Run to Commerce Rd hill. Watch the curb!

Triple Nickle: 5 Rounds, 5 reps at bottom, 5 reps at top

  • BBS
  • Negative Merkin

Stupid dog woke the entire town at hill. Run back to PHS track/field to continue.

Burp Back w/o the mountain: Partner up. P1 does burpees while P2 runs to 50yd line and back. Complete 100 combined burpees.

Mosey back to AO

Blocks: Two Rounds – 20 box jumps, 20 step ups (EL), 20 Bulgarian lunges (EL), 20 BBS with feet on planters.

Lunge length of parking lot (hands on head) and Bernie on return.

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Phillipians 2: 14-18 Read and apply
MOLESKIN:

ANNOUNCEMENTS:

West High Light

THE SCENE: About 30°
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Pick your poison.
THA-THANG:

Make Cherokee loop via Noelton with the 80lb sandbag and the water jug. Throw em down and do this little WOD each mile.

  • 20 Thruster
  • 20 Mtn Climber 2 ct
  • 20 Leg Lifts
  • 20 Bodybuilder
  • 20 Ruck Swing

MARY:
COUNT-OFF & NAME-O-RAMA
Two dudes choosing the harder thing
CIRCLE OF TRUST/BOM:
MOLESKIN:
There is no good way to carry that jug. 6 miles. 500 reps.
ANNOUNCEMENTS:

Oh The Sights You’ll See

THE SCENE: Mid 30’s. Not near as bad as predicted.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ruck up.
THA-THANG:

Stop every mile:

  • 10 Snatches per arm
  • 20 OH Press
  • 20 Good Morning
  • 20 Push-ups
  • 20 Upright Row

MARY:
COUNT-OFF & NAME-O-RAMA
6 weirdos doing PT at intersections and on bridges.
CIRCLE OF TRUST/BOM:
MOLESKIN:
6 miles. 500 reps. New sights and a little recon for future opportunities.
ANNOUNCEMENTS: