F3 Knoxville

Tag: Barbie

Cold day at the Burbs

THE SCENE: 29*
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up lap out to West Hills Elementary, 20 merkins 20 squats. 20 curls and 20 lunge presses.

Head back and stop at pavilion, 20 step ups, 20 Turkish get ups. 20 Merkin pull thrus, 20 hammers

THA-THANG:

Back to parking lot, grab sandbags and head up to base of Lovers.
Bear crawl and crawl bear between cones, then five rounds
  • 5 sandbag clusters
  • 10 hand release merkins
  • 10 squat raises
Sandbag loop up Lovers and back
Crab walk and walk crab at cones, then three rounds
  • 10 sandbag deadlifts
  • 15 Ruck curls
  • 15 tricep extensions
2 loops up Lovers
Side walk to cone and back, then one round
  • 15 sandbag complex (strict curl, clean, squat, OH press)
  • 20 flutters
  • 20 merkins
Three loops around Lovers

MARY:

20 flutters
10 sit up presses
10 flutters
5 sit up presses

You Can Do Anything for 45 Seconds

THE SCENE:
39 and Clear

THA-THANG
Ruck Loop + Neighborhood (2+ miles)
– Stop at mile 1, 20 Merkins, 20 Squats
– Stop at cul-de-sacs 1 & 3, do 10 Wolverines (From standing position, drop
to plank, one push-up, left knee tuck to the chest, another push-up, right
knee tuck to the chest, yet another push-up, jump, overhead clap)
– Stop at cul-de-sacs 2 & 4, do 10 Ruck Rollers

Ruck back to SP

PT at SP…
Stations
5 Stations: 45 sec on, 15 sec transition (All station with ruck on)
– Station 1: Battle Rope
– Station 2: Sandbag Squat
– Station 3: Sandbag Bent Over Rows
– Station 4: Kettlebell Swings (44lb)
– Station 5: Flutter Kicks (Ruck held over chest)

3 Rounds:
– Rd1: 1 set at each station; Ruck with sandbag around parking lot
– Rd2: 2 sets at each station; Ruck with sandbag around parking lot
– Rd3: 3 sets at each station; Ruck with sandbag up Lovers Lane and zig-zag through parking lot

CIRCLE OF TRUST/BOM
Ephesians 4:1-2 – Humility, Gentleness and Patience

Mouth Breather 4.0

THE SCENE: Cloudy 45 with Mr. Cool Breeze out of the west.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Show up
THA-THANG:
Warm up lap to school (20/20) the back to AO, up Lover’s Lane and around to parking lot by outdoor pool.

Round 1: 5 Sets. At the end of each set run up Lover’s and back to lot.

  • Merkins x 20
  • Lunges x 10 EL
  • BBS ROC x 20

Round 2: 5 Sets. At the end of each set run up Lover’s and back to lot.

  • Thrusters x 20
  • Ruck get-ups x 20
  • Calf Raises x 20

Round 3: 5 Sets. At the end of each set run up Lover’s and back to lot.

  • Ruck Hammers x 20
  • Mtn Climbers x 20 (4ct)
  • Squats x 20

MARY:
N/A
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Go forth and be men of character.
MOLESKIN:

ANNOUNCEMENTS:

Rack of Reps

THE SCENE: 30° and dropping
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Show up
THA-THANG:

Carry sandbags to church parking lot approximately.5 mile from SP.

Stop every two parking spots at each cone for 10 reps of a single exercise. Carry sandbag between cones. Ruck back to start with sandbag for the next exercise.

  • 10 Push-ups
  • 10 Squats
  • 10 ROC BBS
  • 10 OH Press
  • 10 Bent Row w/ SB
  • 10 HR Push-up
  • 10 Jump Squat
  • 10 ROC Butterfly Sit-up
  • 10 Curls
  • 10 Burpee Thruster

Carry sandbags back to SP.

MARY:
COUNT-OFF & NAME-O-RAMA
Cinco
CIRCLE OF TRUST/BOM:
MOLESKIN:
Would make 1,000 reps but we didn’t get all the way through the burpee thrusters.
ANNOUNCEMENTS:

I know where I am?

THE SCENE: Misty morn 37
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Extract self from vehicle
THA-THANG:
4 mile loop with 20 Mr. Rucktacular and 20 curls each mile.

Back to AO. Bottom of Lovers Lane. 3 rounds of 20 good mornings, OH press, Body builders. Up lovers lane and back to bottom after each round.

MARY:
Not needed
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS: