F3 Knoxville

Sprint Work

Arsenal

THE SCENE: 70 and nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Jog 3 Rounds of the stairs up to the Oval Office
Cherry Pickers
Windmills
Quad Stretch
Jog 7 Rounds of the stairs up to the Oval Office
THA-THANG:

Sprint Work with a Suicidal Rest:

  • 5 Rounds:
    • 10 Air Squats
    • 20 Yard Sprint
    • Walk Back to Start
  • 5 Rounds:
    • 5 Iron Mikes (2ct)
    • 40 Yard Sprint
    • Walk Back to Start
  • 50 Yard Suicide
    • 10 Merkins
    • 20 BBS
    • 30 Shoulder Taps
    • 40 Ankle Touches
    • 50 1 Leg Line Jumps
  • Complete the Following:
    • 5 Air Squats
    • 10 Yard Sprint
    • 10 Iron Mikes
    • 20 Yard Sprint
    • 5 Bobby Hurleys
    • 30 Yard Squat
    • 10 WWII
    • 40 Yard Squat
    • 5 Burpees
    • 50 Yard Sprint
    • 5 Air Squats
    • 50 Yard Sprint
    • 10 Iron Mikes
    • 40 Yard Sprint
    • 5 Bobby Hurleys
    • 30 Yard Sprint
    • 10 WWII
    • 20 Yard Sprint
    • 5 Burpees
    • 10 Yard Sprint
  • Pax mosey 400m

MARY:

Stretching:

  • Feet together hamstring stretch
  • Slow cadence cherry pickers
  • Inner thigh stretch with elbows between legs

COUNT-OFF & NAME-O-RAMA
7 Men
CIRCLE OF TRUST/BOM:

Practicing the ability to emotionally remove myself from a high stress situation by preparing myself through focusing on alternative ways to influence and build people up. A few bullet points to meditate on for ways to alter attitudes and behaviors you may encounter during your day-to-day activities:

  • Begin with praise and honest appreciation
  • Call attention to people’s mistakes indirectly
  • Talk about your own mistakes before criticizing the other person
  • Ask questions instead of giving direct orders
  • Let the other person save face
  • Use encouragement. Make the fault seem easy to correct

MOLESKIN:

ANNOUNCEMENTS:

  • Moses Beer Mile Saturday 9/10 5pm parking and pre game, 5:30 Run. Add your name and party size to the Smartsheet or reach out directly to Moses for headcount.
  • Miles for Maryville 10/22 5K & 10K options