F3 Knoxville

Tag: Snorkel

West High Light

THE SCENE: About 30°
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Pick your poison.
THA-THANG:

Make Cherokee loop via Noelton with the 80lb sandbag and the water jug. Throw em down and do this little WOD each mile.

  • 20 Thruster
  • 20 Mtn Climber 2 ct
  • 20 Leg Lifts
  • 20 Bodybuilder
  • 20 Ruck Swing

MARY:
COUNT-OFF & NAME-O-RAMA
Two dudes choosing the harder thing
CIRCLE OF TRUST/BOM:
MOLESKIN:
There is no good way to carry that jug. 6 miles. 500 reps.
ANNOUNCEMENTS:

Oh The Sights You’ll See

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:

Grinding out Reps

THE SCENE: Shorts weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 20

Bear Crawl grinder

SSH x 20

Bear Crawl grinder

THA-THANG:

On the grinder:

Do the 20 rep exercise then mosey to the far end of the grinder for the 1 rep exercise. Mosey back to the next 20 rep exercise and so on. When you’ve done all exercises repeat adding 1 rep to the exercise at the far end each time.

  • 20 Merkins – run to far end for 1 Burpee.
  • 20 Squats – run to far end for 1 Prison Get-up Tuck.
  • 20 Curls –  run to far end for 1 Pull-up.
  • 20 Lunges – run to far end for 1 Iron Squat.
  • 20 BBS – run to far end for 1 V-Up Complex.

MARY:
COUNT-OFF & NAME-O-RAMA
10 brothers
CIRCLE OF TRUST/BOM:
Much has been written about the importance of male friendships. Research shows that men with emotionally intimate male friendships are healthier, and there’s some evidence that they have deeper romantic relationships, are more engaged parents, and perform better at work. They also live longer – social isolation can be deadlier than smoking 15 cigarettes a day.
MOLESKIN:
If you got 5 rounds you did 575 reps and almost 2.5 miles.
ANNOUNCEMENTS:

Substitute teaching while Taco is on quarantine

THE SCENE: Chilly-ish but dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
My 2.0 “Lumberjack” led most the warm-up

-10 SSH

-15 LBC’s

-15 Squats with CMU’s outstretched
THA-THANG:
Today the Bomb Shelter needed a substitute teacher as our own Taco (an MCS spanish teacher) was on close-contact quarantine. We decided to honor the work of our teachers in this odd time by visiting The Educator.

-Mosey to The Educator with CMU for 11’s. Blockies at the bottom, 4ct Iron Mike’s at the top.

-Inch worm Merkin your first time up the educator, Bernie a few trips up in the middle (a Snorkel request)

-Mosey back to AO, blockies while we wait for the 6 to catch up (a Peach request)

-Lesson for the day, be careful what you ask for with your MumbleChatter =)

MARY:
-Chest press

-Flutter kicks

-Chest press and flutter kicks at the same time

-Tempo merkins and WW2’s

COUNT-OFF & NAME-O-RAMA
scout, scoutmaster, peach, pinnochio, snorkel, hammy, ky, t-bone,veep, napster, nair, espy, double tap, drifter, lumberjack
CIRCLE OF TRUST/BOM:
Read the weekly F3 email, the Judge’s word on consistency this week was awesome!
MOLESKIN:
Pray for KY’s ministry oppourtunity and those dealing with COVID
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

50/50

THE SCENE: Warmish with a rain tease.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Get out of truck.
THA-THANG:

Shuffle loop 2:1. Negative Merkin x 20 each 1/2 mile.

5 rounds on track:

  • Lunge 15/leg
  • Bent Rows 30
  • Presses 30
  • RDL 30
  • BBS 30
  • Loop around track

Make loop with sandbags. 15 Lunges per leg each 1/2 mile.

MARY:
COUNT-OFF & NAME-O-RAMA
2 wild and crazy guys.
CIRCLE OF TRUST/BOM:
MOLESKIN:
7 miles. 1,030 reps. Heavy stuff. Those negative Merkins tho 🥴
ANNOUNCEMENTS: