F3 Knoxville

This seemed easier in my head

THE SCENE: Clear skies and mid 60s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 20
  • Cherry Pickers x 10
  • LBC Forwards x 15
  • LBC Backwards x 15
  • Tempo Squats x 10

THA-THANG:
Mosey over to Rainchecks car to get him then mosey over to The Educator for some Sevens

  • At  bottom  Merkins
  • At top Bobby Hurleys

Mosey to the football field for a circuit

  • At goal line: Burpees x 5
  • Bear crawl to the 20
  • At 20: Dry Docks x 10
  • Broad Jump to 40
  • At 40: Merkins x 15
  • Bear crawl to opposite 40
  • At opposite 40: Jump Squats x 20
  • Broad jump to opposite 20
  • At Opposite 20: BBS x 25
  • Bear Crawl to opposite goal line
  • At opposite goal line: Mountain Climbers x 30
  • Bernie back to first goal line
  • Rinse and repeat for time

Mosey back to Church parking lot for Thunderstuck

  • AL Gore while the song plays
  • Everytime Thunder is said do a burpee
  • Everytime Thunderstruck is said do a tuck jump
  • Everytime Q says Thunder or Thunderstruck do that associated move

MARY:
Lead by Wax Job

  • LBC 4ct IC x 20
  • Gas Pump 4ct IC x 15
  • Pickle Pounders 4ct x 15
  • Monkey Humpers 4ct x 20
  • 2 rounds of Row your Boat
  • Side Crunch 4ct each side x 15
  • Ring Of Fire Leg Lifts
  • Side Plank Raise each side x 10
  • Cash Out Flutter Kicks
    COUNT-OFF & NAME-O-RAMA
    12 PAX
    CIRCLE OF TRUST/BOM:
    Starting F3 I was the stereotypical Sad Clown, I had hit a rut in life and was in desperate need of a way out. I had been asked to come to an Knoxville AO but I used the excuse that it was to far and to early. Once I was told the AO in Alcoa was opening up I really had no excuse anymore so I figured I should try. I was very worried about where I was physically and not being able to keep up or accepted into the group. While I was right about not being able to keep up completely this great group of guys that formed here never left me behind and always pushed me to do the best I could do. I can’t imagine doing this with any better of a group of guys. I appreciate each and every one of you and look forward to continue getting better together.
    MOLESKIN:ANNOUNCEMENTS:
    Hardship Hill coming up in a little over a month. If you haven’t joined a team yet then I encourage you to, should be a great time