Barbie – Page 2 – F3 Knoxville

Sandy EMOM

January 15, 2021 Snorkel

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

December 18, 2020 Snorkel

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

December 4, 2020 Snorkel

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.

LEG LIFT TO TUCK x 10
COFFIN SIT-UP x 10
SGL LEG RDL x 10
SQUAT HOLD x 10
BURPEE THRUSTER x 10
BODYBUILDER x 10
PULL-UP x 10
HIGH PULL x 10

Locations

Pool lot
Lower pool building
Base of Lover’s
Top of Lover’s
Parking above pull-up bars
Dumpster
Pull-up bars
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

November 27, 2020 A-Rod

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

October 29, 2020 Woodshack

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
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
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MOLESKIN:
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ANNOUNCEMENTS:
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