F3 Knoxville

Alone in the wilderness

Equalizer

THE SCENE: Light rain and warm for a winter morning at 63 degrees.

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

20 SSH (4-ct), in cadence
10 Merkins (4-ct), in cadence
20 tempo squats
20 little baby arm circles forward
20 little baby arm circles backwards

20 OH arm claps

THA-THANG:

  • 20 step ups each leg on benches below flag
  • 20 decline merkins on bench
  • 20 dips on bench

MOSEY to play ground

  • 10 pull ups
  • 20 dips on bench

MOSEY to speed bump

  • 25 incline Merkins

MOSEY to dock

  • 25 Carolina dry docks

MOSEY to point

  • 25 dips on picnic table
  • 20 step ups each leg on picnic table

MOSEY to dragon ramp

  • lunge from bottom to top
  • 25 merkins at top
  • MOSEY to other ramp and lunge from bottom to top

MOSEY to pavillion

  • 25 dips
  • 25 flutter kicks
  • 25 incline merkins

MOSEY to cul-de-sac for various exercises heard a rustling in the woods and moved on, MOSEY to splash pad picnic tables for various exercises, MOSEY to parking lot for weaving, MOSEY to basketball court for various exercises, MOSEY to tennis court for various exercises, MOSEY to small pavilion by upper parking lot for various exercises

MARY:
Time expired
COUNT-OFF & NAME-O-RAMA
2 PAX, Tapout had to leave early
CIRCLE OF TRUST/BOM:
Every college and professional sport was cancelled yesterday due to the Wuhan Coronavirus.  F3 wasn’t cancelled. Iron sharpens Iron.
MOLESKIN:
Sometimes you have to stand alone, just to make sure you can. -Snitch
ANNOUNCEMENTS:
Have a great 2020 spring break, drive don’t fly!