F3 Knoxville

BOMBS for fun

Brickyard

THE SCENE: Light rain, 47°F, Feels like 47°F, Humidity 79%, Wind 1mph from N
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • LBAC forward and backwards 15x
  • Little of this little of that
  • Tempo squats 15x
  • SSH 30x

THA-THANG:

  • Mosey to the splash pad
  • Partner up
  • BOMBS P1 does exercise P2 runs
    • 50x Burpees
    • 100x Overhead Claps
    • 150x Merkins
    • 200x BBS
    • 250x squats
  • Derkins and decline planks
    • P1 does 10x derkins, P2 holds plank, flapjack till 100 total
  • Split squats and Al Gore
    • P1 does 10x split squats (10x each leg), P2 holds Al Gore, flapjack till 200 total
  • Mosey back to the AO

MARY:

  • 7x Captain Thor’s
  • PAX exercise call-out till time

COUNT-OFF & NAME-O-RAMA
Had downrange PAX Gordie.
CIRCLE OF TRUST/BOM:
Don’t try = Never get
MOLESKIN:

ANNOUNCEMENTS: