F3 Knoxville

The Troll’s Grab Bag

THE SCENE: Cool 74 Degree morning with a light drizzle, heavy rain proceeded the beatdown
F3 WELCOME & DISCLAIMER

Modify accordingly, follow COVID precautions, F3: Fitness, Fellowship, and Faith.

WARM-O-RAMA:
5 Cherry Pickers, 15 SSH, 10 Imperial Squat Walkers.
THA-THANG:
7s on the Hill:

PAX ventured over to a long dark neighborhood hill for a round of 7s with Burpees and Body Weight Squats.

We took the long way back to the AO to venture over to the troll bridge. The rain forced the Troll to flee from the rising creek, but in his hurry to leave he forgot to his favorite bag. Through personal communication with the troll, PAX were granted permission to pass through the bridge if we followed the workout in his bag.

PAX were numbered 1-6. When it was the PAX turn, he had to run down to the troll bridge from the AO and retrieve the exercise.  Upon return, the next number would complete the number of reps for the specified exercise, before venturing down to retrieve the next exercise. Remaining PAX would complete as many reps as possible before starting the next exercise.

Exercises completed (minimum reps)

  • AO lab/ Plank
  • 10 Elf on the shelf (both sides count as one)
  • Drifter’s decision: 20 Iron Squats
  • 25 Wall Sit Presses
  • 25 4ct Gorilla Humpers
  • 50 LBC’s
  • 15 CMU Burpees
  • 20 RDL
  • 25 4ct CMU Flutterkicks
  • 5 Block Merkins (L, M, R =1)
  • 40 Dips
  • 25 CMU curls
  • 30 sec Wall Sit
  • 10 Burpee Box Jumps

MARY:
20 Merkins, Protractor for a few minutes, 15 4ct Peter Parkers, Protractor with 10 crunches at 3 angles.
COUNT-OFF & NAME-O-RAMA
Drifter, Taco, Moses, Nair, Snorkel, Hellbender
CIRCLE OF TRUST/BOM:
‘To be willing to sacrifice what you are now for what you will become’

Every day we make many many choices. These choices determine who we will become. Making the right choices today, even if difficult, will make us better people tomorrow.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Tour de Burbs

THE SCENE: Mid 50s drizzling
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Pick up ruck and put it on.
THA-THANG:
Shuffle 6.5 miles stopping every half for:

  • 20 Curls
  • 20 OH Press
  • 20 Skullcrushers

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

No Shower Needed

THE SCENE: 60’s with steady rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Put rucks on.
THA-THANG:

Ruck loop. Stop every half mile for 10 Mr. Rucktaculars

Supersets on the field 

30-25-20-15-10-5

Corner 1: Curls/Rows

Corner 2: Skull Crusher/Push-up

Corner 3: RDL/Squat

Corner 4: Sit-up/Low Spider Knee

Do a corner and ruck to the next and so on until completed just 5 reps.

Ruck loop. Stop every half mile for 10 Mr. Rucktaculars

20 n 20 to cash out

MARY:
COUNT-OFF & NAME-O-RAMA
3 amigos
CIRCLE OF TRUST/BOM:
MOLESKIN:
1,000 reps and 7.3 miles of good living

ANNOUNCEMENTS:

Burb’n & biscuits

THE SCENE: It was a scene for sure!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Nope.
THA-THANG:

sea biscuit Ruck style

start w and each interval stop for the said exercises .

20 T merkins (ruck on), 20 ruck curls , 20 big boys (ruck on front ) , 20 ruck thrusters

  • Just like a sea biscuit , we stop at  1/4, 1/2, 3/4,1 mile , 3/4 , 1/2, 1/4 mile to do exercises
  • Dealers choice on a few exercises at the halfway point to switch it up a bit but always kept the T merkins
  • lots of reps and just over 5 miles

MARY:
Ruck Flutter presses and ruck up LBCs until time
COUNT-OFF & NAME-O-RAMA
7 Rucker’s
CIRCLE OF TRUST/BOM:
MOLESKIN:
Insert any personal comments, notes, de
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Roasted Shoulders

THE SCENE: 50’s. Little wet.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Arm circles, this and that, Michael Phelps
THA-THANG:

Do 25 reps of first 2 push and pull exercises and walk with CMU OH to the other end of the bathroom and back. Do next 2 push and pull exercises and walk again with block OH. Repeat that rhythm and start over when all exercises are complete.

Push exercises

  • Dips
  • Merkins
  • Derkins
  • Merkin over the block
  • Dry Docks
  • OH Press

Pull exercises

  • Inverted Row
  • Lawnmower each arm
  • Bent Rows
  • Lying Down OH Pulls
  • Curls
  • Single Arm Upright Row each arm

MARY:

25 Toe Touches

25 Twists

Repeated

COUNT-OFF & NAME-O-RAMA
12 men
CIRCLE OF TRUST/BOM:

“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.’”

Muhammad Ali

MOLESKIN:
I think everyone got 2-3 rounds of that.
ANNOUNCEMENTS:
HHOCR Saturday

Shirt order coming soon.