THE SCENE: 49 Degrees, surprisingly warm, glorious day!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- Toy Soldiers IC x 15
- Rockettes (Left Leg First) IC x 10
- Merkins IC x 10
- SSH IC x 25
- Body Builders IC x 8 or 9ish
THA-THANG:
- Take the Long Way Around
- Mosey around the baseball fields, Ascending Squats at each Lamppost (Try not to throw your back out!)
- Plank it up in the parking lot
- Wheel of Merkin OYO x 5
- Mosey to the Cans and pick up something Heavy (Sandbag, Bucket or CMU), mosey to Soccer Field
- Dora 1-2-3
- 100 Mtn Climber Heel Taps
- 200 BBS
- 300 Plank Jacks
- Farmer Carry one or two (Pax Choice) to Midfield and Switch
- Split into 2 Teams – Relay style
- Relay Number 1 – Bear Snake Moan to Midfield and Back
- Relay Number 2 – 2 Pax Double Farmer Carry to Midfield and Back. Remaining Pax does Rocky Balboas/Mtn Climbers
- Relay Number 3 – AYG Sprints
- Grab something heavy and hoof it back to the AO with some Lunges mixed in
MARY:
- Hello Dollies IC x 25
- Caterpillar Merkin Tap Outs IC x 5 (Yes we can do one more!)
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
A Father isn’t always what you may think it is. We can show love and acceptance that can really make a difference to the people in our lives. My Father-in-Law showed me what it was like to be welcomed into a family.
MOLESKIN:
Great turnout this morning, with a visitor from Davidson (Kwame), who brought us the gift of an FNG this morning (Podium) it was a challenging workout. I thought I was going to have to turn the Q over this morning after throwing my back out in the first 10 minutes… It was great to see the PAX step up when I went down. I am always humbled when I’m around these guys. Thanks for pushing HIM’s!
ANNOUNCEMENTS:
Hardship Hill on May 19th & I was getting my phone for the rest… Check the announcements section of F3Knoxville