F3 Knoxville

7-11’s

Asylum AM

THE SCENE
67 & Clear

F3 WELCOME & DISCLAIMER


WARM-O-RAMA

2 laps around the parking lot

THA-THANG
Mosey to pavilion
11s of Picnic Table Pull-ups and Step Ups/Box Jumps
Once everyone finished, 10 burpees OYO

Mosey to stairs
Calf raises x20 regular, 20 turned out, 20 turned in, 30 regular OYO
Once everyone finished, 10 burpees OYO

Mosey to playground
11s of Smurf Jacks and Squats
Once everyone finished, 10 burpees OYO

Mosey to benches
11s of Dips and Incline Merkins
7s of American Hammers and Flutter Kicks

Mosey to Baby Hill
3 times up Baby Hill with 6 burpees, 1 trip with sandbag

Mosey to parking lot and partner up
Dora’s
– 100 Merkins
– 50 Lunges
– 400 LBCs

COUNT-OFF & NAME-O-RAMA
8 PAX (Dimples (QIC), Proton, Woodshack, Cap’n Crunch, Crab Legs, Flanders, Waffle House, Mr. Ed)

CIRCLE OF TRUST/BOM
Prayer for the racial tension in our country.

ANNOUNCEMENTS
2nd F Event this Friday night @ Tank’s
Alcoa/Maryville Launch, Saturday 10.14
Truckin’ To The Pound, Saturday 10.28
GROWRUCK05, 11.18-11.19