THE SCENE: Low 40s, partly cloudy, still wet from last night.
F3 WELCOME & DISCLAIMER
I’m not a professional! 🙂 1 FNG! So many letters in the title of this post.
WARM-O-RAMA:
SSH – x27 IC (I got distracted and we did too many, sorry!)
Cherry Pickers – x10 IC
Annie’s – x7 each arm front and back, then switch. IC
Imperial Walkers – x10 4CT
THA-THANG:
B.O.M.B.S.
Mosey to church parking lot. Partner up. 1 Partner runs to the top of Hotel Drive while the other does the exercises at the bottom. Keep switching out until all exercises are done.
- 50 – Body Builder Burpees
- 100 – Overhead Claps 2CT
- 150 – Merkins
- 200 – BBS
- 250 – Squats
Recover
MARY:
Bearpees in the parking lot from one end to the other.
Bearcrawl 4 “steps” and then do 1 burpee.
Recover
COUNT-OFF & NAME-O-RAMA
4 HIMs – one of those an FNG! Welcome, O.T.C.! Herbie, Frasier, and Filter round out the count.
CIRCLE OF TRUST/BOM:
Pat Summitt’s Definite Dozen – Take Full Responsibility
Take ownership of your actions. Admit when you screw up. Be accountable. Hold one another accountable.
MOLESKIN:
Prayers for Herbie’s kid w/ strep, Frasier’s travels, Filter’s mom, MIL, and Aunt-in-law.
ANNOUNCEMENTS:
March 1 is the official AO launch! This location is officially up on the F3 Knoxville website, too, if you’d like to share with an FNG. It’s starting to feel official! https://f3knoxville.com/the-quacken/