F3 Knoxville

10! A Freaking 10!

Arsenal
Workout Date: 10 Dec 2021
QIC: Moses

THE SCENE: Upper 40’s on a December Morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

(1) Capri Lap Around BB Courts
(10) Side Straddle Hops
(10) Froggie Hops
Mosey to Beatdown Location on Greenway
THA-THANG:
Insert information about the workout.

  • (10) Wide Merkins
    • + (10) Side Straddle Hops
  • (10) Squat Jumps
  • (10) Groiners
  • (10) Regular Merkins
  • (10) Feet Release Squats
    • (lunges or iron mikes)
  • (10) Burpees
  • (10) Dr. Ws
  • (10) Battle Buddy Leg Tosses
  • (10) Peter Parkers
  • (10) Dimond Merkins
    • + (10) Side Straddle Hops

First time Down is Running between exercises
Burnie Back
Skip Down
Skip Back
Side Shuffle Down
Side Shuffle Back
Burnie Down
Run Back

MARY:
BBS
Flutter Kicks
Box Cutters
Plank
COUNT-OFF & NAME-O-RAMA
7 Men Pushed Hard for a Friday Morning Victory
CIRCLE OF TRUST/BOM:
HOPE. Be the Hope in your work place, at your school, in your family. Whatever the situation you or others are going through be the HOPE; bring the HOPE!

MOLESKIN:
ANNOUNCEMENTS:
Breakfast at Drifters tomorrow after the beatdown
1st Annual Ugly Christmas Sweater Walkabout next weekend! RSVP on Slack and come out for a great evening and an opportunity to take home the 1st ever Ugly Christmas Sweater Trophy!