F3 Knoxville

Ropes and Bears

Asylum AM

THE SCENE: The freezer was left open, a nice 30
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Burpee ring of fire 1-3
THA-THANG:

AMRAP- 25 min

One pax starts with battle ropes, rest line up in bear crawl.

Pax a will do a pyramid of rope

5- jump slams

10- SSH

15- crosses

20- SA slams

Q starts and did first level, When finished with turn run to next man in line and switch. Work down the line , rest of pax keep bear crawling till done. When rest of pax reaches other cone work through pyramid of exercises. Complete exercises and then bear crawl back to start and repeat for time.

-5 Merkins

-10 Mountain Climbers

-15 Apolo ono

-20 Jump Squats

Thang 2

Tabatta circuit 20 on 10 off 8 rounds

Pull ups body rows

Crunchy frog

MARY:
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
When we go through challenges in life, we have to remember that the purpose may not always be about us. That it may be greater than you and how you handle that situation may impact someone around you and their relationship with god.


MOLESKIN:
ANNOUNCEMENTS:
Breakfast at Drifters Saturday 8am

Brew Crawl 12/18