F3 Knoxville

Back to School Bash

The Dog Pound

THE SCENE: Gloomy
F3 WELCOME & DISCLAIMER:Done
WARM-O-RAMA:

Mosey to the outhouse and back

Plank x 12 IC

“Toe Touches” x 12 IC

“Bicycle” x 12 IC

THA-THANG:
DORAs- run to the outhouse and back to tennis courts while you and your partner complete 250:

  • Squats
  • LBCs, BBSU, HD, FK
  • Fence Jumps

Suicides on the tennis court and complete circuits of 10-20-30-40 squats, LBCs/BBSU/HD/FK, and fence jumps

Recovery laps x 2

Lunges across the tennis court

Plank x 15 IC

Recovery laps x 2

Sprints x 4

Mosey to outhouse and back to AO

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

I shared some good news about the excitement of starting school for my daughter. Fun to see her love something and look forward to it. Enjoy life, seek contentment over fun but ain’t nothing wrong with having a little fun!
MOLESKIN:
Ocho- great work by all. Saw guys really pushing one another to get better, be better, do better.
ANNOUNCEMENTS:
F3 Dads Ca,p this weekend in Alabama!