F3 Knoxville

Tag: Barbie

Black Widow

THE SCENE: Low 60’s. Wet ground.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Make loop around park. Stopped halfway for 20 & 20.
THA-THANG:
In the upper parking lot the 8 legs of the black widow sit:
Do 20 reps of the exercise, run up the black widow’s back (Lover’s Lane) and around back down to the next exercise. Repeat for time.
20 Merkins
20 Suitcase Squats per side
20 Ruck Hammers (there and back is 1)
20 Burpee Thrusters
20 Single Leg Deadlifts per leg
20 Butterfly Sit-ups
20 Upright Rows
20 Lawnmower Pulls per arm

MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
MOLESKIN:
We each got about 2 rounds done and about 4 miles running up the spider’s back!
ANNOUNCEMENTS:

Oldie but a Goodie…

THE SCENE
62 and Clear

Warm Up
Ruck 3 mile loop, 20 merkins & 20 squats twice

20-1
Start with 20 reps of each exercise, subtract 1 rep each round all the way down to 1 plus ruck parking lot loop every 5 rounds.

4 exercises:

  • Ruck merkins
  • Ruck squats
  • OH Presses
  • Bent Over Rows

Round Breakdown:
20-19-18-17-16
Ruck parking lot and up Lover’s Lane (.5 mile)

15-14-13-12-11
Ruck parking lot and up Lover’s Lane (.5 mile)

10-9-8-7-6
Ruck parking lot and up Lover’s Lane (.5 mile)

5-4-3-2-1
Ruck parking lot and up Lover’s Lane (.5 mile)

Mary
2x 30 4ct Flutter Kicks w/Ruck up

Totals

  • 5 miles
  • 250 Merkins
  • 250 Squats
  • 210 OH Presses
  • 210 Bent Over Rows
  • 60 4ct Flutter Kicks w/Ruck Up-

Sandbaggin on Cardiac

THE SCENE: 50° humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
Warmup loop 2 miles interval rucking
At the top of Cardiac near the single bench and light post:
10 Sandbag Burpees
20 Merkins
30 Sandbag Presses
20 Sandbag Deadlifts
10 Frontload Sandbag Squats
First man done grabs jugs and goes to the bottom at corner of fence with mile marker and returns.
AMRAP until man carries jugs down and back
Each time a man returns everyone ruck small loop. Head down cardiac, take a right heading to parking lot, right out the back and up toward pav, left just past ball field, past playground and back up to the top of Cardiac
Start back with PT above together. When done next man carries while other AMRAP.
MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

7, 5, 3 + Some Miles

THE SCENE
39 and Clear

THA-THANG
Ruck to Bearden Hill Rec Center (app. 2 miles)

PT (All exercises with ruck unless noted)
Circuit x7:
10 Squats
10 Overhead Presses
10 Upright Rows

Farmer Carry the length of the field (ruck in the rt. hand going down, in the left coming back)

Circuit x 5:
10 Bent Over Rows
15 Ruck Swings
10 Russian twists
10 Curls

Farmer Carry the length of the field (ruck in the rt. hand going down, in the left coming back)

Circuit x3:
10 Lunges (each leg)
10 Ruck Sit-ups
10 Chest Presses
10 Tricep Extensions
10 Burpees (no ruck)

Farmer Carry the length of the field (ruck in the rt. hand going down, in the left coming back)

Ruck back to SP (app 2 miles)

Cash Out
40 4ct Flutter Kicks, 20 Chest Presses
30 4ct Flutter Kicks, 15 Chest Presses

 

COT
Pray it out and crush the day!

Burbs standard issue

THE SCENE: 40s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Buy in 20 ruck merkins / 20 squats
THA-THANG:

  • Speed ruck 4 miles , stopping at each mile for 10 HR bodybuilder and 20 ruck curls
  • Back at the AO, 3 rounds of, 20 thrusters , 20 front ruck big boys , 10 HR bodybuilders
  • After each round , ruck up lovers lane , around the p lot and back down
  • Over 5 miles total today

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
4
CIRCLE OF TRUST/BOM:
Standard issue Burb workout. Minimum 4 miles , good ole ruck PT and lots of good mumblechatter !
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.