F3 Knoxville

Barkley Redux (or Ode to Zygote)

Asylum AM

THE SCENE: A bit nippy (21 F) but lots of stars
F3 WELCOME & DISCLAIMER

I’m still not a professional.  Took note of all the faces to brave the cold
WARM-O-RAMA

SSH x 25

BAC x10, then reverse it

Cherry Pickers x 12

THA-THANG:
Mosey up the hill toward the upper loop around the Asylum building

  • Four checkpoints per lap, different exercise each checkpoint and each lap
  • First lap:  CP1: Am Hammers x 40; CP2 at rock pile: Curls x 25; CP3: Merkins x 20; CP4 Iron Mikes x 30 (15 per leg);
  • Lap 2:  CCD x 20; Triceps overhead press x 25; Smurfjacks x 30; Flutters (4 ct) x 25
  • Lap 3:  Squats x 40; Rows x 25; LBCs x 40; Diamond Merkins x 20
  • Lap 4: repeat exercises from first lap
  • Ran out of time, head back to AO

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
Chaco, Waffle House, Charmin
CIRCLE OF TRUST/BOM:
Be available to others, even if you don’t know what that means.  God will point the way.
MOLESKIN:

ANNOUNCEMENTS: