F3 Knoxville

Bunch o’ heavy stuff

Quacken

THE SCENE: 40s. Clear. Cold.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x20

Imperial Walkers x20

BAC x10, OHC x10

Tempo Squats x10

Merkins x10

Cherry Pickers x10
THA-THANG:
Mosey to parking lot – grab 40# sandy, 30# ruck, 20#

  • 11s
    • mountain climbers @ bottom
    • LBC @ top
    • run with either 40# sandy, 30# ruck, or 20# plate each time
  • DORA *with 3 people
    • 125 merkins
    • 125 squats
    • 125 flutters (4CT)
    • 2 exercise together while 1 runs with or without weight. flapjack til done
  • Mosey to AO
    • Merkin pull thru with 40# sandy- down and back twice
    • Sandbag getup with sandy – 1 PAX does 4 getups with 40# sandy while other two continue to do BBS. Rotate thru PAX til done.
    • Wine Mixers – 15x OYO
    • Repeat til time

MARY:
none
COUNT-OFF & NAME-O-RAMA
Magic Mic, Toucan, Filter
CIRCLE OF TRUST/BOM:
“The servant leader is servant FIRST. It begins with the natural feeling that one wants to serve. Then conscious choice brings one to aspire to lead. The best test is: do those served grow as persons; do they, while being served, become healthier, wiser, freer, more autonomous, more likely themselves to become servants?” – Robert Greenleaf – Servant Leadership