F3 Knoxville

Be Consistent

Asylum AM
The Scene
Cold, but not painfully cold – 31 degrees
F3 Welcome & Disclaimer
The Thang (20-30 min)
     COP Warmup (5-7 min)
  • SSH x 20
  • Imperial Walkers x 20
  • Cherry Pickers x 10
  • 10 burpees OYO
FOLLOW EDIT
Bear crawl (4 count) up hill, jog to top and do 20 star jumps OYO
Follow me to bottom hill parking lot
Follow me to benches – 11’s with step ups and dips
Wall sits 10 count each PAX
Follow me to dugout – 40 pull ups OYO.
Don’t cheat yourself. back to benches for abs..till PAX
Follow me to outfield BLIMPS (x1)
Follow me to benches – Aiken legs –
no rest x 20 reps each (box jumps, squats, jump lunges, burpees)
Follow me to bottom of Cardiac!
Sprint up Cardiac – Heel touches till PAX arrives
Abs
  • Starfish Crunch – x 10
  • Boat Canoe
  • Pickle Pounders x 20
COT
Number off and Name-O-Rama
BOM (Edit)
Dedication, determination, and desire to push to be consistent and sharpen iron, even when the newness of F3 wears off.
Push to be vulnerable around 2-3 guys.
We are here to make each other stronger