F3 Knoxville

Tag: Snorkel

Belated D-Day WOD

THE SCENE
65 and Clear

THE THANG
This workout is a memorial to the men who gave their all on June 6, 1944…

To get this invasion started: Ruck to Bearden Middle School Track, approximately 1.5+ miles

Evolution UTAH
25 (4ct) Flutter Kicks
15 Ruck Thrusters

5 rounds:
10 Ruck Curls
10 Ruck Swings

Farmer’s carry ruck one lap around the track

Evolution OMAHA
25 (4ct) Flutter Kicks
15 Ruck Thrusters

5 rounds:
10 Push-Ups
10 4ct Shoulder Taps

Farmer’s carry ruck one lap around the track

Evolution JUNO
25 (4ct) Flutter Kicks
15 Ruck Thrusters

5 rounds:
10 Sit-Ups w/Ruck
10 4ct American Hammers

Farmer’s carry ruck one lap around the track

Evolution GOLD
25 (4ct) Flutter Kicks
15 Ruck Thrusters

5 rounds:
10 Upright Rows
10 Ruck-on-Front Squats

Farmer’s carry ruck one lap around the track

Evolution SWORD
25 (4ct) Flutter Kicks
15 Ruck Thrusters

5 rounds:
10 Lunge w/Ruck Overhead
10 Overhead Ruck Press

Farmer’s carry ruck one lap around the track

To finish this invasion, ruck back to start point, 1.5+ miles

 

Getting educated

THE SCENE: 60
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 2 Body Builders
  • 3 Inside Out Merkins
  • 5 Bobby Hurleys
  • 5 Box Cutters
  • 10 Bicycles

THA-THANG:
Run on over to the Educator (~0.5mi)

2 Burpees at the bottom of the hill, bernie up, complete the exercises at the 5 cones before running back down the path and repeating. Each round you must increase your burpees at the bottom by 2 reps.

Exercises are:

  • 5 Body Builders
  • 10 Inside Out Merkins
  • 15 Bobby Hurleys
  • 20 Box Cutters
  • 25 Bicycles

MARY:
20 BBS and a 6 inch leg hold for 40 seconds to finish it off.
COUNT-OFF & NAME-O-RAMA
16 Men getting it done
CIRCLE OF TRUST/BOM:
But he said to me, “My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly about my weaknesses, so that Christ’s power may rest on me.

MOLESKIN:
FNG – Round-a-bout!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

20:1 Fun

THE SCENE: Upper 50s. Kinda chilly actually.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 20

HR Merkin x 5

Low Peter Parker x 5

Iron Mike x 5

Run down to the troll bridge and do 2 Burpees

THA-THANG:

20-1 Circuit

HR Merkin

Low Peter Parker each leg

Iron Mike each leg

Run to troll bridge and do 2 Burpees after each set of exercises

MARY:

LBCs for time

COUNT-OFF & NAME-O-RAMA
17 bros
CIRCLE OF TRUST/BOM:

Rules to teach your son

  1. Never shake a man’s hand sitting down.
  2. Don’t enter a pool by the stairs.
  3. The man at the BBQ Grill is the closest thing to a king.
  4. In a negotiation, never make the first offer.
  5. Request the late check-out.
  6. When entrusted with a secret, keep it.
  7. Hold your heroes to a higher standard.
  8. Return a borrowed car with a full tank of gas.
  9. Play with passion or don’t play at all…
  10. When shaking hands, grip firmly and look them in the eye.
  11. Don’t let a wishbone grow where a backbone should be.
  12. If you need music on the beach, you’re missing the point.
  13. Carrytwo handkerchiefs. The one in your back pocket is for you. The one in your breast pocket is for her.
  14. You marry the girl, you marry her family.
  15. Be like a duck. Remain calm on the surface and paddle like crazy underneath.
  16. Experience the serenity of traveling alone.
  17. Never be afraid to ask out the best looking girl in the room.
  18. Never turn down a breath mint.
  19. A sport coat is worth 1000 words.
  20. Try writing your own eulogy. Never stop revising.
  21. Thank a veteran. Then make it up to him.
  22. Eat lunch with the new kid.
  23. After writing an angry email, read it carefully. Then delete it.
  24. Ask your mom to play. She won’t let you win.
  25. Manners maketh the man.
  26. Give credit. Take the blame.
  27. Stand up to Bullies. Protect those bullied.
  28. Write down your dreams.
  29. Take time to snuggle your pets, they love you so much and are always happy to see you.
  30. Be confident and humble at the same time.
  31. If ever in doubt, remember whose son you are and REFUSE to just be ordinary!
  32. In all things, give glory to God

MOLESKIN:
ANNOUNCEMENTS:

Playing Cards by the River Styx

THE SCENE: Beautiful morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:

On the way to the river: shuffle 2 min, stop for 10 ROC BBS, recover 1 min.

♠️ Gas Pumps

♣️ Upright Row

♥️ Burpee Thrusters

♦️ Curls

🃏 Bear Crawl drag ruck around tree

2-6 suicides

Face are 10

Ace is 20

104 reps of each suit

80 suicides

Shuffle 2:1 on way back.

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

Love Your Mom

THE SCENE: About 60° and downright beautiful.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
Shuffle the loop. 20 & 20 to start then halfway.
EMOM (Every Minute on the Minute) 9 minute blocks
Minute 1 – Sandbag Squats x 15
Step-ups w/ sandbag remainder
Minute 2 – Sandbag Clean x 10
Step-ups w/ sandbag remainder
Minute 3 – Sandbag OH Press x 15
Step-ups w/ sandbag remainder
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.
We did all this 3 times with one bonus round at the pull-up station and a shuffle ruck snake through the parking lot back down.
135 Sandbag Squats
90 Sandbag Cleans
135 Sandbag OH Presses
40 Pull-ups
80 Ruck on Chest BBS
120 Push-ups
Infinite Sandbag Step-ups
MARY:
COUNT-OFF & NAME-O-RAMA
4 weirdos
CIRCLE OF TRUST/BOM:
MOLESKIN:
ANNOUNCEMENTS: