F3 Knoxville

9/11

Bomb Shelter

THE SCENE: Mid upper 50s to begin.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC (11)
Windmills IC (9)
Tempo Squats IC (11)

THA-THANG:
START with: 2001 Meter Run
Then Rinse and Repeat the following:

  • 11 Box Jumps
  • 11 CMU Thrusters
  • 11 Pull-ups
  • 11 CMU Ground to Overhead Press
  • 11 Handstand Push-ups
  • 11 CMU Swings
  • 11 Toes-to-Bar
  • 11 Single Leg RDL (ea. leg)
  • 11 Blockies
  • Run .40 Mile Loop

MARY:
PAX Roulette:

  • CMU Overhead Flutter Kicks
  • CMU BBS
  • Shoulder Taps

COUNT-OFF & NAME-O-RAMA
6 Pax
CIRCLE OF TRUST/BOM:
You are capable of far more than you realize. It’s that simple and has to start with realizing this statement as true. You can, and you will.
MOLESKIN:

ANNOUNCEMENTS: