F3 Knoxville

Tag: A-Rod

Utilizing the Turkey

THE SCENE: 40ish partly cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Take sandbags and rucks out of vehicles.
THA-THANG:

  • One Weirdo takes a 60lb sandbag (shoulder carry), one weirdo takes the 40lb filler (baby carry), and third weirdo does 20 pushups/20 squats and runs to catch the others. Switch out/rotate sandbags and continue for short loop inside park.
  • Everyone gets a 60lb sandbag and starts at bottom of hill with 10 bear complex. Travel up hill with sandbag to TJs and do 9 bear complex. Continue up and down hill till zero out with bear complex.
  • Drop sandbags at parking lot. Second tier of lot one person runs to end and back of lot while others do exercises. Switch exercises once everyone has run. Exercises- squats, high pulls, plank, flutter kicks.
  • Grab one sandbag and 40lb filler. Person on each end of sandbag and one person with filler bag. Carry up to top of Y parking lot then down Lovers Lane. Switch and come back up Lovers Lane.

MARY:
ATMs (15 shoulder taps, 10 tempo pushups, 10 kinda fast pushups)
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Gobble Gobble lay off the throttle.
MOLESKIN:

ANNOUNCEMENTS:

Cherokee Pyramid

THE SCENE: Shorts weather. 40° And clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Rucks up.
THA-THANG:

HEAD TO CHEROKEE BLVD VIA CHURCH. STOP EVERY HALF MILE FOR ONE SET OF BELOW. CONTINUE ON AROUND AND BACK VIA ALTA VISTA AND NOELTON.

LADDER

5-10-15-20-25-20-15-10-5

CURLS

LAWNMOWER

SKULL CRUSHERS

PUSH-UPS

UPRIGHT ROWS

OH PRESSES

2-CT MTN CLIMBERS

RUCK UP CRUNCH

BACK ON THE WEST HIGH FIELD, BURPEE RUCK THRUSTER EACH LINE DOWN. DO ONE SET OF STADIUMS AND BACK DOWN THE FIELD FOR BURPEE THRUSTERS.

MARY:
COUNT-OFF & NAME-O-RAMA
4 mother ruckers
CIRCLE OF TRUST/BOM:
MOLESKIN:
6.3 miles. 1,042 reps. Shoulders are done. Rounds 20-25-20 were super tough.
ANNOUNCEMENTS:

Skipping School

THE SCENE: Mid 30’s. Layers were shed quickly.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Put ruck on back
THA-THANG:

MAKE LOOP CLOCKWISE SKIPPING SCHOOL AND HEAD BACK UP LOVERS.

AT PULL-UP BARS

  • 10 PULL-UPS
  • 30 BENT ROWS
  • 20 MERKINS
  • 30 CHEST PRESS
  • 20 SQUATS
  • 30 GOOD MORNING
  • 20 ROC BBS
  • 20 4-CT PLANK JACKS

RUCK SAME LOOP AND BACK UP LOVERS TO REPEAT. WE MADE 4 ROUNDS.

MARY:
COUNT-OFF & NAME-O-RAMA
4 bros
CIRCLE OF TRUST/BOM:
MOLESKIN:
5.85 miles. 720 reps. Great start to Friday.
ANNOUNCEMENTS:

21 Complex

THE SCENE: Brisk 40° 🥶
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ruck up
THA-THANG:

Make loop 2:1.

Starting at goal do 1 rep each 5 yds (21 reps one way) then run back to other end. 2 rounds.

  • Lt Dan
  • Body Builder
  • Bear Complex
  • Mr Rucktacular

Staring at goal do 20:10 each 10 yds (165 reps each exercise)

  • Curl
  • Weighted V-up
  • Skull Crusher
  • Weighted Toe Toucher

Make loop 2:1.

MARY:
COUNT-OFF & NAME-O-RAMA
5 dum dums
CIRCLE OF TRUST/BOM:
MOLESKIN:
7.5 miles 828 reps
ANNOUNCEMENTS:

Just 10 reps

THE SCENE: 70s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Close to 3 mile ruck shuffle stopping about every 3/4 mile for ladder work

. 10 thrusters ,

10 thrusters 20 curls ,

10 thrusters 20 curls 30 OH,

10 thrusters 20 curls , 30 OH 40 squats
THA-THANG:
Just 10 reps on the football field . Start at the goal line. Every 10 yards stop and do 10 reps of the said exercise  until you get to the other goal line. Always carrying your sandbag . When you get to the other goal line , Ruck back w sandbag to the start , do the next exercise on the list. Do this until all 10 exercises are compete. When rucking back to the start, you have to at least baby carry and ruck shuffle back w sandbag, exercises were ;

10 push-ups
10 squats
10 sit-ups, ruck on front
10 overhead presses
10 Bent over rows (sand bag rows)
10 hand release push-ups
10 jump squats
10 butterfly sit-ups, ruck on front
10 Ruck Curls;
10 burpee thrusters

1000 reps total plus the ladder reps of 200 and of you count how many times you had to dead lift the sand bag add another 100….

warm down lap around the track.
just over 5 miles and 1300 reps of good living . All with ruck and sandbag

stay loaded my friends !!

 

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME

4 ruck bruhs
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.