F3 Knoxville

Krak is Wack

Equalizer

SCENE: 50s & Clear. 

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Windmills IC | Grady Corns IC
  • SSH IC | Rockettes IC

THA-THANG:

Mosey to the top of the Equalizer. Kraken. Complete 25 reps of the prescribed exercise, then run a full lap around the course to the next station. Rinse and repeat. On each subsequent round, drop 5 reps from each exercise. Push yourself & push each other. Try to catch the guy in front of you. Stations included:

  • Lunges 
  • BBS 
  • Dips 
  • Squat Jumps 
  • Diamond Merks
  • Flutter Kicks 
  • Burpees 
  • Mountain Climbers 

PAX reported about 2.7miles.

MARY: 

  • Box Cutters IC | American Hammers IC
  • Stargazers OYO

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

GRATITUDE – PAX each shared something they are grateful for right now

Great work.