F3 Knoxville

A humbling experience

Bomb Shelter
  1. THE SCENE: Perfect gloom weather, mid 60’s high humidity. Just enough few on the grass to let the sand stick on the baseball field.
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA

Tabata circle bear crawl 5 rounds 30 seconds on 10 off- 4 min

THA-THANG:

Thang 1

7 of diamonds-30 min- home, right field corner, middle field, left field corner. Complete exercise at each stop around field. Sprint or mosey between each point. Round 1, 4,5 was done as a pax. Squat hold till 6 arrives at next stop. Round 2,3 was OYO. 

4-7 rounds + 7 reps per round,

Burpees-7

Flutter kicks-14

Merkins -21

Squats-28

Carolina dry docks -35

Thang 2

EMOM 1- 10 min

CMU swings x 10

3 line suicide

EMOM 2 – 5 Min

5 bodybuilders

MARY:
 AMRAP – 6 MIN

BBS x 10

Leg raises x 10

Alt Superman’s x 10

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Be about action not about words. Love what you preach.

MOLESKIN:
I’m thankful for the pax, without them being out there I would be sitting at home divulging into bad habits. They help me stay focused on what’s best when I want to be

CSUP AND Hardship Hill coming up in July and October. Get signed up.