F3 Knoxville

Author: Skewer

Friday eve:Floor is Lava

THE SCENE: clear brisk 50 degrees morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 lumberjack , 10 inchworm, 10 merkin nightclub ,10 cherry pickers

THA-THANG:
Floor is lava: 10 safe zone with different exercises , one tagger with yoga ball. The tagger hits a runner . Runner 10 merkins an becomes tagger.

  • 10 round the world
  • 5 burpees
  • 10 CMU thrusters and 10 CMU biceps
  • 20 ball slams
  • 10 incline merkins
  • 20 rope whips
  • 21 preacher curls
  • 4 tricep bends
  • 15 goblet squats

5 Minute  EMOM ( every minute on the minute) 30 seconds  exercise 30 second  rest.

1. Mountain climbers

2. Weighted American hammers

3. Heavy big boys

1 minute  20:20:

20 seconds pull up leg lifts

20 seconds  pull up leg hold

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Insert the WORD: God us amazing Father who always listens to us

Happy Friday eve workout

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.

DDYP: dynamic resistance stretching

THA-THANG:
Insert information about the workout.

Relay race with tire flips, Devil press 6 reps, Rope wips 6 reps, pike walk around box

AMRAP:  partner up 8reps the swap

  • 2minutes  hollow hold , hop over using Cmu
  • 2minutes partner 4 toe touches squat holding CMU
  • 2minutes partner plank pop overs

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
1Peter 3:1-7 PRAYing for your wife by showing empathy with all she does throughout the day and what God has called her to do.

 

MOLESKIN:

ANNOUNCEMENTS:
CSAUP in two weeks