F3 Knoxville

Tag: Cap’n Crunch

Fun on the Farm

THE SCENE: 🤷🏻‍♂️ Little humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
2 on/1 off interval ruck 3.2 miles to Cherokee Farm stopping every .5 mile for alternating sets of 3 upper, 3 lower or 3 ab exercises so we performed each set 4 times. At Cherokee Farm we completed mini WOD and returned the same way we came. 12 total sets completed equals 100 reps of each.

SET 1

HR Merks 25

Curls 25

Single Arm OH Presses 25

SET 2

Snatches 25

Suitcase Squats 25

Lunges 25

SET3

Low Plank Dancing Bear 25

Tempo Sit-up 25

Ruck Twist 25

AT CHEROKEE FARM

50 Thrusters

75 Deadlifts

100 Swings

75 Toe Touches

50 OH Squats

MARY:
COUNT-OFF & NAME-O-RAMA
4 wild and crazy guys.
CIRCLE OF TRUST/BOM:
MOLESKIN:
6.8 miles interval ruck. 900 reps in route and back. 350 reps at the Farm. 1250 total reps.
ANNOUNCEMENTS:

Suicidal Cheeseburger

THE SCENE: Humid but nice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
Standard 2.6 mile loop full shuffle.

Starting at goal line stop at each 10yd line for increasing reps of Burpees.

After PT at 25yd line return to goal. On the way to 50yd line stop and do 25yd line PT again. After 50yd line return to goal. On the way to 75yd line and goal stop at each quarter line for those rounds of PT again each time and so on to the far goal line.

25yd line 25 Ruck Snatches

50yd line 50 Merkins

75yd line 75 Squats

Goal line 100 Mtn Climbers

Finish with the 2.6 mile loop in the opposite direction. Interval shuffle.

MARY:
COUNT-OFF & NAME-O-RAMA
Only 3 will eat tonight because few will hunt.
CIRCLE OF TRUST/BOM:
MOLESKIN:
6.2 miles

104 Burpees

100 Ruck Snatches

150 Merkins

150 Squats

100 4-ct Mtn Climbers
ANNOUNCEMENTS:

5-10-15-20

THE SCENE:
72 and Breezy

THA-THANG:
Warm up Ruck:
– 2 mile shuffle with 20 Ruck Merkins and 20 Ruck Squats at each mile
– .25 mile fast shuffle with 4 stops for 20 Ruck Curls and 20 Overhead Presses
– .25 mile shuffle back to SP

Grab sandbags and head to tennis courts.

At the tennis courts, do the following progression twice:
– x5 Sandbag Getups (each side)
– x10 Alternating Sandbag Shoulder Presses
– x15 Sandbag High Pulls
– x20 Sandbag Front-loaded Squats

Ruck with sandbag to far pavilion.

At the pavilion (with picnic tables), do the following progression twice:
– x5 Sandbag Step-ups (each side)
– x10 Sandbag Thrusters
– x15 Sandbag Sit-ups
– x20 Sandbag Chest Presses

Ruck to SP

At SP do one round of the following:
– x5 Sandbag Getups (each side)
– x10 Alternating Sandbag Shoulder Presses
– x15 Sandbag High Pulls
– x20 Sandbag Front-loaded Squats
– x5 Sandbag Step-ups (each side)
– x10 Sandbag Thrusters
– x15 Sandbag Sit-ups
– x20 Sandbag Chest Presses

Total mileage: 2.5 miles with Ruck; 1.5 with Ruck + Sandbag

 

Compounding Pain

THE SCENE: 75 and humid 🥵
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
Shuffled up Sheffield to WH Rd stopping about 5 times for 20 x 20.

Compound Circuit:

Shuffle up Lover’s to pull-up bars.

10 Pull-ups

50 Bent Rows

20 ROC BBS

Shuffle to new pool parking lot.

2 Burpees at each line (there are 7 lines)

50 Chest Presses

30 Ruck up Toe Touches

Shuffle to the Pavalon (The Hole).

30 Box Squats on the low benches.

50 Ruck RDLs

40 2-ct Mtn Climbers

Repeat the whole thing.

Snake shuffle the parking lot to get 5 miles.

MARY:
COUNT-OFF & NAME-O-RAMA
7 weirdos
CIRCLE OF TRUST/BOM:
MOLESKIN:
My my. The 50 Chest Presses was quite something after those Burps. We got 2 full laps and a little extra.
ANNOUNCEMENTS:

All Lies

THE SCENE: Beautiful morning. Nice wind to keep us from overheating.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Shuffled the park loop stopping halfway for 20 curls and 20 tricep extensions.
THA-THANG:
I promised cookiebutter so we moseyed to the base of the Hill of Broken Promises. Alas, TJ’s still doesn’t open early for us to gain access to the cookiebutter. So we did this instead.

20-1

At the bottom of the Hill of Broken Promises:

Merkins

OH Presses

Upright Rows

At the top of the Hill of Broken Promises:

Lunges per leg

Single leg RDL

Alt Arm Squat Snatch

MARY:
We shuffled the park loop again stopping 3 times for 20 curls and 20 tricep extensions.
COUNT-OFF & NAME-O-RAMA
3 weirdos
CIRCLE OF TRUST/BOM:
MOLESKIN:
ANNOUNCEMENTS: