F3 Knoxville

Tag: Barbie

Sandy EMOM

THE SCENE: Bout 40° with a refreshing drizzle. Way overdressed for the ball.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start watch
THA-THANG:

Shuffle the loop. 20 & 20 halfway.

At the pavalon EMOM (Every Minute on the Minute) 9 minute blocks

Minute 1 – Sandbag Squats x 15

Step-ups remainder of the minute

Minute 2 – Sandbag Clean x 10

Step-ups remainder of the minute 

Minute 3 – Sandbag OH Press x 10

Step-ups remainder of the minute 

Repeat for the 9 minutes.

Run up Lover’s Lane to pull-up bars.

10 Pull-ups

20 Ruck on Chest BBS

30 Push-ups

Back down to Pavalon for another EMOM block.  

MARY:
After the third round of all that grab sandbags and coupon ruck back to the top and back down for that last 1/2 mile.
COUNT-OFF & NAME-O-RAMA
8! What a crowd!
CIRCLE OF TRUST/BOM:
MOLESKIN:
EMOMs are killer
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:

Stick to The Plan

THE SCENE: Shorts weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ruck up.
THA-THANG:

Make 3 mile loop to Middlebrook and around back to SP.

Run from one cone to the next in numerical order making a loop.

  1. LEG LIFT TO TUCK x 10
  2. COFFIN SIT-UP x 10
  3. SGL LEG RDL x 10
  4. SQUAT HOLD x 10
  5. BURPEE THRUSTER x 10
  6. BODYBUILDER x 10
  7. PULL-UP x 10
  8. HIGH PULL x 10

Locations

  1. Pool lot
  2. Lower pool building
  3. Base of Lover’s
  4. Top of Lover’s
  5. Parking above pull-up bars
  6. Dumpster
  7. Pull-up bars
  8. Above pool lot

MARY:
2 rounds of:

  • Merkins
  • Chest Press
  • ROC BBS

COUNT-OFF & NAME-O-RAMA
2!

CIRCLE OF TRUST/BOM:
MOLESKIN:
3 loops completed. The Lover’s, squat hold, bodybuilder, burpee thruster, pull-up sequence was a dog 🥵
ANNOUNCEMENTS:

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:

Bearly

THE SCENE: Felt good
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
3 mile warm up loop w stops along the way for 20/20
THA-THANG:
New hill

  • Bottom of hill , 10 bear complexes, 20 sandbag bent over rows , 30 ruck on front sit ups
  • Bear crawl , sand bag drag pull up to the top and leave bag
  • Run ruck. a .3 mile loop roughly
  • Back at the top of the hill, crawl bear sand bag pull back down to bottom of hill
  • Repeat 4 times

MARY:

COUNT-OFF & NAME-O-RAMA
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CIRCLE OF TRUST/BOM:
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MOLESKIN:
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ANNOUNCEMENTS:
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