F3 Knoxville

Tag: Woodshack

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.

Hundreds

THE SCENE: IDK, quite pleasant.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
We ran the loop then out to the theater parking lot and back stopping 5 times for 20 yd ruck OH lunge, 20 merkins and 20 deep, countable squats. That’s 100 yds of lunges and 100 merkins and squats.

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

Run forest run

THE SCENE: 70 n dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ssh x 5 ic
THA-THANG:
Indian run for just over 3 miles

  • A few stops along the way for
  • Merkins x 10 ic
  • Lbc x 10 ic
  • Bear crawl weave at the turf field
  • Each pax took turns leading the Indian run to set their own pace

MARY:
Lazy boy

hello Dolly’s

boxcutters

lbc
COUNT-OFF & NAME-O-RAMA
12 Indians
CIRCLE OF TRUST/BOM:
Forest gump quote “love is like a fart . If you force it , it’s probably crap “
MOLESKIN:
Sub out love for life in that quote or anything you do in life fjr that matter. If you force it, it may just turn to crap. There is a difference in working hard vs forcing it. If you work hard and just go with the flow of working hard, good things will happen
ANNOUNCEMENTS:

Be in the moment

THE SCENE: Beautiful morning
F3 WELCOME & DISCLAIMER

yep, did that
WARM-O-RAMA

capri lap around the track Indian run style

SSH x 20

Squats x 15

merkins x 10

All IC 4ct
THA-THANG:

  • Dora’s
  • 100 plank ball pushes. P1 and P2 plank up about 2-3 Yard’s apart facing each other, pushing a ball back and forth alternating hands until 100 is reached , run a lap .33 mile together , then alternating running to said tree and back while P is doing bbs 150 and 200 squats
  • Mosey to BBALL court, one lay up on each side , then we played a game of Knockout . If you got knocked out , go to the sideline and do Mary Catherine’s until there is a winner . Detention won, because he is just that good!
  • Lay up relay, split into 2 teams . Each team on opposite sides of the court. Dribble as fast as you can , make a lay up, dribble back and pass to the next, so on and so forth . Loosing team 10 burpees , winning team 10 SSH
  • MOSEY to the trail for escalator stopping 5 times . Stop one 10 burps , stop 2 10 burps 20 merks , stop 3 10 burps, 20 merks, 30 Star jacks , then back down ….
  • Mosey back to the AO

MARY:
Boat, canoe , catamaran

flutters x 20

LBC X10

press up for 30 seconds
COUNT-OFF & NAME-O-RAMA
6 hims
CIRCLE OF TRUST/BOM:
We made a stop on the trail and went down to the lake and just stood there for a few minutes to take in the sites. Lake was calm , sun was rising , a paddle boarding in the distance , just enjoying the moment. Yes, we were there to workout and get better physically but sometimes you just need to stop and be in the moment
MOLESKIN:
For me today was about just being in the moment. Sometimes it’s just what we need, for me at least. Yes, I am looking to push my self to the limits, I have a “why” I push my self , I love philosophy and learning about the meaning of life. I love looking deep into my why and trying to figure it all out. But, I love just being in the moment too.  I think I need more of it and really just enjoy life as it is. Look NO further than you have to, just be. Sometimes , we make it more complicated than what it is. I am certainly guilty of it and will continue to “go deep” into living life to its fullest. In order to live life to its fullest is to BE IN THE MOMENT! Go have a great day and take it in brothas!!

aye
ANNOUNCEMENTS:
3rd F coming up weekend of Aug 11 . Kick ball tourney the following weekend then trucking to the pound Aug 25th

Burbs, Burps and Bags

THE SCENE: Low 70’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Loop with sandbags. Swapped out every quarter.
THA-THANG:
Head back out on the loop running. Stop 5 times for 10 burpees and 20 reverse lunges.
Head up to lover’s.
15 front load ruck squat press.
Bear crawl halfway up lover’s, walk rest.
10 body builders.
Once back down to 3rd level lot, sprint to base of lover’s.
4 rounds

MARY:

  • Ruck hammers x 50
  • Ruck up flutter kicks x 25 4-count IC
  • Ruck to chest sit-ups x 20

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

The last couple day’s verse of the day I thought went well together and were just good for being a decent human being no matter what you believe.

“Control your temper, for anger labels you a fool.”
‭‭Ecclesiastes‬ ‭7:9‬ ‭NLT‬‬‬‬‬‬
“Kind words are like honey— sweet to the soul and healthy for the body.”
‭‭Proverbs‬ ‭16:24‬ ‭NLT‬‬‬‬‬‬

Just think before you speak. And be nice.
MOLESKIN:

ANNOUNCEMENTS: