F3 Knoxville

Tag: Wall Ball

The Dora Circuit

THE SCENE: Dog Pound 10/2/18, perfect weather

WELCOME AND DISCLAIMER
Warm UP:
SHH X20
Funky yoga stretches
10 Merkins
Partner up
The Dora Circuit
Partner 1 does exercise while partner 2 runs to cones. (50+- yards apart)
Dora #1
100 Merkins
200 squats
Move to next cone
Dora #2
50 inch worms
100 imperial walkers 3count
Dora #3
250 LBCs
100 Shoulder tap merkins
DORA #4
100 Squat jumps
100 curb dips
DORA #5
100 calf raises
100 merkins
Mosey back to AO
Mary: box cutters, hello Dolly’s and Peter Parkers

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Sticking your neck out for what’s right.

I used an example of my wife stepping up and taking on several people that were not doing what was right. She was willing to put her neck out there and take on a lot of work, lose relationships and even have people talk bad about her even though she did nothing wrong.

Its tough to stand up sometimes when you know if you do it could cause heartache. But, we need to stand up for what’s right and not let bad things happen as we turn the other way. I was very proud of my wife and I learned that she is not afraid to put herself on the line for what’s right.
MOLESKIN:
Great to see all the still sore GoRuckers out there loosening up those muscles. Awesome job fellas!
ANNOUNCEMENTS:
F3 olympics coming up soon

Run

THE SCENE: 68
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
Cardio Q . Ran 3 laps around the park

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Truck Ruck

THE SCENE: 70, humid . Is it really the end of sepSeptem?
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretch on your own
THA-THANG:
15 minutes of the following exercises.   Complete the circuit, rinse and repeat for 15 minutes

  • Ruck merkins x 20
  • Ruck curls x 20
  • Ruck oh press x 20
  • Flutter kicks with ruck press x 20 on a 4 count

2 laps with rucks, 60# bag and 80# bag
MARY:
Merkin cashout

Ruck merkins to failure, then merkins with no ruck to failure then merkins on your knees to failure.

2 minutes amrap BBS
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Ratchet Approved Wednesday

THE SCENE: Low 70s

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

Outhouse run & explain the workout

THA-THANG:
8 stations.  Each PAX completes a lap (all 8 stations) then does 10 burpees and an outhouse run.  Lap1=20 reps; Lap2=15 reps; Lap3=10 reps; Lap4=5 reps.

The stations:

  • Medicine ball toss
  • Merkin with KB pull under
  • Squat (60lb sand bag)
  • Bent over row (40lb sand bag)
  • OH Press (CMU)
  • Big Boys (CMU)
  • Lunges (CMU)
  • Flamingos (CMU)

MARY:
Dealers choice

  • Flutter kicks (Junk)
  • Penguins (La-Z-Boy)
  • Boat/Canoe (Butters)

COUNT-OFF & NAME-O-RAMA
6 studs.  Wall Ball, La-Z-Boy, Junk, Tweet-E, Butters, Bartman

CIRCLE OF TRUST/BOM:

Talked about my frustration lately with “prayer requests” that basically say “I don’t quite have enough, please give me a little more”.

MOLESKIN:
Junk and Tweet-E are beasts.  They completed all 4 rounds and repeated the round of 5 twice!

ANNOUNCEMENTS:

Ruck tire flipping

THE SCENE: 75, humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Unload big tire from truck!
THA-THANG:

Do the required number of reps for each exercise then run a lap around parking lot . Repeat until 8 minutes expire .  Then move to a different exercise and repeat….so on and so forth until all exercises arr complete .

  • 20 ruck merkins
  • 20 ruck curls
  • 20 ruck oh press
  • 20 rows with 60# bag
  • 20 squats with 80# bag
  • 5 tire flips

MARY:
No time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.