Been a while – F3 Knoxville

THE SCENE: It was threatening rain all morning but we stayed dry. It was around 50° when we started and dropped down to about 45.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
warmup basics
THA-THANG:

Mosey to the splash pad

3 stations

1) “Jump rope” x100

Imperial Burpees x10 (5 Ct IW between)

CMU squats x30

Bear crawl splash pad and mosey around outhouse, rocks and back then move to next station

2)Merkins-10 wide, 10 reg, 10 diamond, 10 shoulder taps

Bobby Hurley’s x20

Bear crawl up snake

Bear crawl splash pad and mosey around outhouse, rocks and back move to next station

3)Toe touch Merkins x20

LBCs x50

Cobra Kai Merkins x 20

Bear crawl splash pad and mosey around outhouse, rocks and back.

mosey to the intersection and repeat first two stations (minus toe touch Merkins) crawling up the snake and moseying around the island.

Mosey to the flag and to get in the toe touch Merkins, flutters x32

mosey to tennis courts for some suicides and head back to the AO
MARY:
Freddy Mercurys, box cutters and Merkins
COUNT-OFF & NAME-O-RAMA
5 pax
CIRCLE OF TRUST/BOM:
“Do nothing out of selfish ambition or vain conceit. Rather, in humility value others above yourselves,”
‭‭Philippians‬ ‭2:3‬ ‭NIV‬‬
Put other people first
MOLESKIN:
It was my first time back in a long time to the equalizer aside from the anniversary. I miss the guys here and need to get out more often.
ANNOUNCEMENTS:
Kickball tournament