F3 Knoxville

20-1

Bomb Shelter

THE SCENE: Low 50’s

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Tempo Merks x 10
  • Jog across PL, high knees back
  • Jog across PL, wide knees back
  • Jog across PL, butt kicks back

THA-THANG:

20-1 Circuit

  • 20 Decline Mt Climber 2 count
  • 20 Step ups each leg
  • 20 Derkins – Feet on top of table
  • 20 Close-grip Under table pulls
  • 20 Release Squat with Coupon

Do 1 round through, then suicide out for increasing burpees at the other end. Mosey back, dropping rep each round. Repeat until no reps left.

MARY:

  • Cross leg sit up x 20 OYO
  • Side v-ups x 20 each OYO

COUNT-OFF & NAME-O-RAMA
13 including 2 FNGs Tin Man & Neighbor

CIRCLE OF TRUST/BOM:

Push hard to the end. This temporary discomfort will not last forever. When you want to stop, just keep moving. One foot in front of the other.

MOLESKIN:

ANNOUNCEMENTS:
Sign up to participate or volunteer for Hardship Hill May 19!