F3 Knoxville

Tag: Archie

Bruh, those hills tho

THE SCENE: Mid 40’s and breezy, but boy, we shed layers quickly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Merkins
20 Lawnmowers per arm
20 ruck up gas pumpers
THA-THANG:
Headed out running toward Gallaher View and did that big Middlebrook loop to Vanosdale and back into the park. On the way we stopped about every 3/4 mile for more of the same PT, 20 Merkins, 20 Lawnmowers per arm and 20 Ruck up gas pumpers. Once we got back to the park we went looking for cookie butter at TJ’s, but alas, I always forget they aren’t open that early so we did more of the same PT. We still had minutes left for one more peak at TJ’s and then cashed out with 10 of all the PT.
MARY:
COUNT-OFF & NAME-O-RAMA
5 HIMs, looking to get better, stronger, faster.
CIRCLE OF TRUST/BOM:
MOLESKIN:
That Middlebrook hill is a beast.
ANNOUNCEMENTS:

Pearl Harbor WOD

THE SCENE
39 and clear

THE THANG
Survivors March
Cash In (12/7/1941)

  • 12 Ruck Curls
  • 7 8-Count Body Builders
  • 19 4-Count Mountain Climbers
  • 41 4-CountOH Claps

3+ mile ruck (To remember the 333 survivors of USS Arizona, 1177 originally were onboard during the attack)

Cash Out (12/7/1941)

  • 12 Ruck Curls
  • 7 8-Count Body Builders
  • 19 4-CountMountain Climbers
  • 41 4-Count OH Claps

Partner up and grab one sandbag for each person.  Head over to the hill between the tennis courts.

 

Sandbag Hill
Partner up.  Partner 1 bear crawls up the hill, alternating arms to pull the sandbag through their legs.  Once at the top, Partner 1 then rucks the sandbag around the trail and back down.  Partner 2 alternates between 20 merkins and 20 squats until Partner 1 returns.  Partner 2 then takes the sandbag up the hill while Partner 1 does the exercises.

Rinse and Repeat x8 per team (4 trips per man) to commemorate that the attack started just before 8:00am local time.

Circle up for prayer.

 

Pearl Harbor Facts:

  • 2,388 Americans died, 1,178 Americans Wounded
  • 18 American Ships were sunk or damaged
  • 188 American Planes were destroyed, and another 159 were damaged

Sick WOD

THE SCENE: Low 40s I think
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Run loop
THA-THANG:
Stop at pav for 20-1
Merkins
Box squats
Ruck on chest sit-ups
Do 5 rounds then
Run loop
Repeat down to 1
MARY:
COUNT-OFF & NAME-O-RAMA
5 HIMs
CIRCLE OF TRUST/BOM:
MOLESKIN:ANNOUNCEMENTS:

Black Friday sale

THE SCENE: Cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Nope
THE THANG ruck Biscuit (ask me for details if you want to do it)

  • TURKEY Tom and Polly pilgrim robbed me of my sale items for the yard sale
  • 5 pax went on a search for my yard sale items that were stolen
  • On the way , we did a ruck Biscuit
  • 10 body builders , 20 Ruck thrusters, 30 squats at the start. Ruck .25 miles then repeat exercises, ruck 1/2 mile, do exercises so on and so forth
  • Items found in order; 35 lb pulley, 3 Cmu w iron rail, cedar hand rail , 100 lb timber, 150lb cow.
  • Once we got all items back to AO, we continued ruck Biscuit around lovers lane . Total miles  including ruck cool down at the end was 4.3 miles

MARY:
Big boys w ruck high on chest x 20

flutters w ruck overhead x 20
COUNT-OFF & NAME-O-RAMA
5 pax
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.

West Hills Park 2.0

THE SCENE: Everyone was dragging a bit from Turkey Day but the weather was perfect 50’s and sunny

F3 WELCOME & DISCLAIMER:

Happened

WARM-O-RAMA:

Circled up and ran through the following:

  • SSH
  • Imperial Walkers
  • Mountain Climbers
  • Baby Arm Circles
  • Merkins

THA-THANG:

  1. Mosey’d down to the open field for a game of Turkey Tag:
    • First game everyone was on their own. You get tagged, you do 10 merkins and hold plank till the last Pax is tagged.
    • Second game we did 2.0s vs 1.0s. They dominated us. There was no chance at survival…
  2. Mosey’d over over to the hill by the tennis courts for a little Dora/Kora- the 2.0’s partnered up and the 1.0’s partnered up for:
    • 100-LBCs
    • 75-Squats (why don’t squats have a silly name??)
    • 50-Merkins
  3. Mosey’d back to the open field by the Volleyball net and played a little game of Retriever- Q punts soccer ball and which ever PAX gets their first gets to call out a workout, to make it fair each Pax can only retrieve once:
    • Gridiron selected SSH x 10
    • Alabama selected Freddy Mercury’s x 10
    • xxx selected Pistons x 20
    • Ninja selected Arms Circles x 20

MARY:

  • Flutter Kicks
  • Supermans T-W-I

COUNT-OFF & NAME-O-RAMA

7-2.0s : Gridiron, Cheddar, Flipper, Marshal, Raphael, Ninja and Tumble

5-1.0s: Kentucky, Archie, Tollbridge, FullHouse. Doubtfire made a showing but got distracted by the playground..

2-FNK’s Kentucky’s 2.0s have been appropriately named Tennessee and Alabama

CIRCLE OF TRUST/BOM:
We went around and all in one word told that PAX we were thankful for…examples are family, God, friends, sports, mac & cheese etc..
MOLESKIN:
Post Q we played in FullHouse’s backyard and had a load of fun!