F3 Knoxville

Asylum Seabizqi

Asylum
Workout Date: 2 Dec 2021
QIC: Rainbow

THE SCENE: Perfect weather for December.  47 degrees at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

25 SSH on 4ct then mosey to little hill for 10 4ct Imperial walkers, up hill for 10 4ct Tie Fighters Left and Right, 10 Tempo Merican’s, run back down for 10 4ct plank jacks then a good stretch it out.  Mosey from there
THA-THANG:
Headed to Circus Maximus for a modified sea biscuit of

10 Burpees, 10 Squats, 10 Big Boys, and 10 Side S Hops

Follow pattern of exercises 1 lap, exercises 2 laps, exercises 3 laps…all the way to 4 laps then back down

 

We finished 5 before we mosey’d back

 

 

 

MARY:
Had time for a 20 4ct LBC’s in cadence and 20 4ct flutters in cadence as well

CIRCLE OF TRUST/BOM:
Today would have been my Dad’s 70th birthday, so we celebrated the HIM that we was.  Remember our influence as fathers and HIM’s can be exponential.  It’s one of most important jobs.