F3 Knoxville

Tag: Spartan

“Farmers Don’t Carry…”

THE SCENE: 70 and 100% Blessed
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (ICx16)
Windmills (ICx15)
Burpees (OYOx5)

Indian Run Mosey (w/3 CMUs) to the Educator…

THA-WANNA-BE-THANG:
2 Rounds:

  • Incline Iron Boys (OYOx10
  • Run Up Hill, Jog Down, Bernie Up Hill
  • Pickle Pounders (4CTx10)
  • Jog Down Hill

THA-REAL-THANG:

P1 – 250yd Farmer Carry (CMU Each Hand)

P2 – Mountain Climbers w/twist (4CTx10)
Run 3 Parking Lines; Bernie Back 2
8th Line – Imperial Squat Walkers (4CTx10)
Continue Running 3 and Bernie Back 2
16th Line – American Hammers (4CTx10)
Bear Crawl Back to Start and Repeat if P1 Hasn’t Returned Yet

MARY:
No Time for this Beauty Today
COUNT-OFF & NAME-O-RAMA
16 Men Including 1 FNG Dr. Bacon…..WELCOME!
CIRCLE OF TRUST/BOM:
Reminder to the PAX to have patience in and throughout our lives.  Work / Job Related, Family Related, Driving and with others in general….and even with God.
MOLESKIN:
There is just something about seeing all the cars roll into the parking lot at 5:20am….the local neighborhood guys running out of the gloom and into the circle that puts a smile on my face and warms my heart!  Thank you all for making this AO a special place!
ANNOUNCEMENTS:
Kickball Tournament this weekend!

Lost Legs

THE SCENE: 72ish. Clear.

Mosey to Suckmore.
Dora
P1 run up and do 10 Burpees
P2 200 Ranger Merkins at the bottom
Dora
P1 run up and do 10 Iron Mike’s per leg
P2 300 Jump Squats
Mosey back to the park for reverse Route 66
Each light pole subtract a rep. Bear crawl to each pole.
BBS and Side Tri Rise each arm

COUNT-OFF & NAME-O-RAMA
12 HIMs including FNG Spartan! What a cool name.
CIRCLE OF TRUST/BOM:
If you are struggling with family, work, whatever reach out to a brother for support. Pull someone aside during the workout, direct message them on Groupme. Just be sure to tell someone so you don’t have to suffer alone.
MOLESKIN:
We found the upper limit of Ranger Merkins and Jump Squats on the side of that hill.
ANNOUNCEMENTS:
Saturday 11 – 3rd F at the Outlook

Saturday 18 – kickball tourney (team name: Shock and Awe shucks)

Saturday 25 – maybe someone will Q at Bomb Shelter but most will be at Trucking to the Pound CSAUP. 0600 start.