F3 Knoxville

1K…. And Then Some

Bomb Shelter

THE SCENE: 30’s, a little windy, dry and clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH -IC x 15

Tempo Merkins-IC  x 10

Tempo Squats -IC x 10

Cherry Pickers-IC  x 10
THA-THANG:
Partner up. Partner 1 does the first exercise while partner 2 does the second then the partners switched when partner two got back.

  • 50 Burpees/CMU Lunge to first cone.
  • 200 Overhead tricep extensions/Bear-crawl to second cone then crawl-bear back
  • 200 Merkins/Farmer walk to third cone.
  • 200 LBC’s/Plank Walk to first cone.
  • 150 Bench Pres/ Overhead CMU lunge to first cone.
  • 150 Reverse Curls/ Suicide to third cone and back then fourth cone and back.
  • 100 CMU Squats/Wrestler Walks to first cone.

MARY:
25 BBS on your own.

Slutter Kicks-IC x 20

Flutter Kicks-IC x 20

One Minute hold with feet six to twelve inches off ground.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
There are 2 different mindsets, fixed and growth. Someone with a fixed mindset for example would fail a test and say “I’m stupid” or “I’m not good enough” or something of that nature because it’s very very easy to make excuses for failure.  A person with a growth mindset for example would fail a test and ask their self what they have to do to make sure it does not happen again or why they failed the test.  A growth mindset is almost mandatory to succeed.
MOLESKIN:

ANNOUNCEMENTS: