F3 Knoxville

6924

Asylum AM

The Scene: 70 degrees, hot, muggy, and perfect

F3 Intro and Disclaimer

Warm-O-Rama

SSH x20

Imperial Walkers

10 Burpees OYO

The Thang Mosey: Plank Step-ups (on the curb/CMU)

20 Mosey 1/2 way to soccer field: Merkins & Squats 30 each Mosey: Suicides at the soccer field w/5 burpees/merkins at each stop (50 yard line, 100 yards)

30 Merkins/Squats Mosey to the Gate: BBSU 20 Mosey to the rocks: 30 over head presses, 30 curls, 30 rows, 30 BBSU at the bottom of the hill Mosey to the Hill by AO:

10 deep squats, AKA “Ratchets” 7’s Merkins/BBSU Mosey to lower parking lot: Speed workout – progression sprints Back to AO Ab-o-Rama (dealer’s choice)

American Hammers

LBCs
The Share (BOM):

Life experiences shape us and impact who we are. Why? Not about what you get but what you give. Be salt and light- bring taste and clarity to those around you. Title today was 6924- my experiences at 2509 N. Broadway + 4415 Washington Pike= 6924…

I loved our 3 on 3 team this morning. When you have a smaller group there is nowhere to hide and we stuck together together and made each other better.