F3 Knoxville

40-30-20 Triangle

Shamrock
Workout Date: 13 Sep 2021
QIC: Curveball

THE SCENE:

Clear Temperature Humidity Feels like Wind Speed Wind Direction
65 ℉ 94% 65 ℉ 2.7 mi/h SSW

F3 WELCOME & DISCLAIMER.
I am not a professional.  I have a phone.  Workout as injuries allow.

WARM-O-RAMA:

20 – SSH
20 – Tie Fighters 10 forward 10 backward.
4 – Cherry Pickers

THA-THANG:
Mosey to large parking lot. A triangle is set up with 3 cones. At each cone, do 40 of first exercise, 30 second exercise, 20 of third exercise. Mosey to next cone. Three sets of exercises at each cone. After 3rd cone, mosey back to first and doing row two.  Etc. So, nine stations of three exercises. Move at your own pace.

Do 40/30/20.
Cone 1
Merkins/Box Cutters/Calf Raises
Carolina Dry Docks/Flutter Kicks/Squat Jacks
Diamond Merkins/Hello Dollys/Monkey Humpers
Cone 2
Squat Jacks/Merkins/Box Cutters
Monkey Humpers/Carolina Dry Docks/Flutter Kicks
Calf Raises/Diamond Merkins/Hello Dollys
Cone 3
Flutter Kicks/Squat Jacks/Merkins
Hello Dollys/Monkey Humpers/Carolina Dry Docks
Box Cutters/Calf Raises/Diamond Merkins

After completion of 9 stations, mosey to CMU pile. Each PAX grab one CMU.
20 – Curls 4-cnt
20 – Triceps
20 – Thrusters
Short 1 minute mosey with a little Michael Phelps.
20 – Curls 2-cnt
20 – Triceps
50 – CMU press

Mosey back to AO.
20 – LBCs 4-cnt
10 – Flutter Kicks 4-cnt

COUNT-OFF & NAME-O-RAMA
8 men.
CIRCLE OF TRUST/BOM:

You never know when you’ll not be able to talk to those that are important to you.  Reach out and do it.

 

MOLESKIN:
For the unsaid prayers in our hearts.  For my recently deceased college roommate and his family.  For my mother’s continued healing after broken hip.

ANNOUNCEMENTS: