F3 Knoxville

Be an Idea Man

The Dog Pound Ropes & Bells

F3 Intro and Disclaimer

Warm-O-Rama:

Mosey

Around the Worlds

Figure 8s

Halos

Russian Swing

American Swing

 

The THANG:

Mosey to Outhouse (Buy-In)

100x Jump Rope (Buy-In)  – Next section repeat-o 2x

24x Lunge Press

– R/L Side-Jump Hurdles

20x American Swing

– R/L Side-Jump Hurdles

30x High Pull

– R/L Side-Jump Hurdles

10x each Single-Arm Swing

– R/L Side-Jump Hurdles

18x Shelf Reach (pivot)

– R/L Side-Jump Hurdles

16x ToeTaps

– R/L Side-Jump Hurdles

20x American Swing

– R/L Side-Jump Hurdles

100x Jump Rope (Buy-Out)

Mosey to Outhouse (Buy-Out)

MARY:

Flutter Kick

Side Crunches

Boat-Canoe

Some crazy thing that Tank wanted to do – it was hard.

WORD:

Great minds discuss ideas. Average minds discuss events. Small minds discuss people.

Moleskin:

Great workout with Swirlie and Tank – the small group size makes each other better.  Swirlie stuck around for some more KB swings – working on the form.  I don’t think he’s wondering about the 1.5 pood ‘bell anymore.  He want it.  Badly.  Tank, better start swinging the heavier ‘bells – Swirlie is nipping at Tweet-e’s heels!