F3 Knoxville

Tag: Bandcamp

Farmer’s Carry 101

The Scene: 37 and Gloomy
F3 Intro and Disclaimer

Warm-O-Rama:

Around the Worlds
Figure 8s
Halos
American Swing
Russian Swings
10x ‘Merkins

The THANG:
20 min AMRAP
20x KB Swings then 20x Slide Squats
8x Sandbag Shoulder Toss (60# or 80#)
12x Burpees
1x Farmer’s Carry (Double 82# Jerry Cans or Double 53# KBs)

MARY:
Plank-O-Rama for a long while…
20x Flutter Kick
10x American Hammer w/KB

WORD: Just a quick note about “Find your voice” and “Know when to shut up and listen.”  As men we have to learn and practice when to use each of these effectively. Something to think about as we move through our day.

Behind Enemy Lines

F3 Welcome & Disclaimer
COP
No Warmup
The Thang 
The Pax divided into three squads – 1st Squad, DT Squad and Cowboy Squad.
* Took three different routes and did a hard mosey to the water treatment plant. En route, Cowboy Squad stopped at the soccer fields and did mini-suicides to the soccer goals and approximately 50 LBCs (OYO). Other two squads stopped for stations en route.
  • At the Water Treatment Plant, all three squads circled up and did (depending on when the squad arrived)
    4 x 25 Squats (3 count IC), 4 x 25 Merkins (IC) and Baby Arm Circles (10 forward) pterodactyl (10 backwards)
  • All squads cross country mosey back to CMU pile. Stopped en route at the Field Office for 30 Hello Dollies (3 count IC)
    Each squad got a CMU for every two people and carried the CMUs on a mosey up to the Asylum.
  • At the Asylym – 2 x 10 (3 count IC) of Diamond Merkins while all squads arrived.
  • Leave CMUs – run down Everest, reconvene for Doras.
  • DORAS. Each squad – approximately 4-6 trips up Everest. 8-10 minutes. Lunges and Wide Grip Merkins at the bottom.
  • One final trip up Everest to the top of the Summit and back to the Asylum. Mosy with CMUs back to AO.
  • Final Sprint up Hill by AO and back. Back to AO.
ABS
  • 40 Flutter Kicks  (3 count IC).
 
BOM
Stick with your squad so you can put yourself in good place to push past what you think you can do. Look out for the men in your squad.

Suicides and Mt. Everest…just a typical F3 Saturday!

Conditions: 40 and Clear

Intro and Disclaimer

THE THANG
COP#1
2 Laps around Parking Lot
Imperial Walkers x15 (IC)
Arm Circles Forward x15 (IC)
Arm Circles Reverse x15 (IC)
Merkins x15 (IC)

Line up on one side of the parking lot and partner up

Heavy Suicides
Bandwagon put the PAX through a little basketball drill, will a little extra of course…this is F3!  Suicides the length of the parking lot with cinder blocks while doing exercises at four spots.

Runners: 3 Rounds, 1st = x15 each, 2nd = x10 each, 3rd = x5 each

  • Free Throw Line (1/4 way down) – CB Curls
  • Half-court Line (1/2 way down) – CB Clean and Press
  • Far Free Throw Line (3/4 way down) – CB Tricep Presses
  • Far Baseline (all the way down) – CB Hops (hop over cinder block side to side)

Non-runners: Do the following exercise as a group until all runners are done

  • First Run – Department Stores (On Q lead)
  • Second Run – Big Boy Sit Ups (IC)
  • Third Run – Flutter Kicks (IC)

Indian trot to the front field

COP #2
American Hammers x15 (IC)
Mountain Climbers x20 (IC)
Side Straddle Hops x15 (IC)

Mosey to “Everest” large hill in front of the park

Partner DORAS
One partner does exercise while the other takes on “Everest”
Exercises:

  • Merkins x100
  • Little Baby Crunches x200
  • Squats x300

Once a team has finished start (but cut number of reps in half) until everyone is done (1 Team!)

Partner up in groups of 6 and relay hand-offs back to base (person in back hands stick to person in front and so on.  When the person in front gets the stick he drops it and they man in back picks it up and the fun starts all over again.)

ABS
Dealers Choice

 

COT
Nam-0-Rama – Barbie

 

BOM
Bandwagon

 

MOLESKIN
The PAX came ready for a beatdown on Saturday morning and did not leave disappointed. After doing some “heavy suicides” in the parking lot with cinder blocks the PAX gathered for a short mosey to uncharted grounds of our beautiful AO. We named it Everest, in honor of every 10 year old (and some adults (P-Nut)) that sleds down this massive hill during a good snowstorm. Check it out when it snows, it won’t disappoint. The PAX did some of the toughest DORA’s of this young PAX career. Hopeful that this PAX continues to grow and push each other physically, mentally, and spiritually.

 

Barbie and Bandwagon (submitted by Cap’n Crunch)