F3 Knoxville

Cinco Repeticiones

Truck Stop

THE SCENE:  in the 60’s felt like summertime

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Tempo squats x10
  • Merkins (4ct) x10
  • Imperial walkers (4ct) x10
  • LBAC fwd/bkwd

THA-THANG:

  • Long Island BLIMPS
    • 3 Laps around the island with BLIMPS x 5 at each end of the island
  • mosey to watt rd parking lot.  Stop along the way for Groucho Walk across the boardwalk.   Then partner fireman carry the length of the baseball field.
  • Watt Rd lot
    • Battle buddy up and wheel barrow across the parking spaces.   Every 5 spaces the bottom man does 5 merkins and switch places with buddy.  Go to end of parking spaces and back to start.
  • Hill by Soccer Field
    • 5’s with Round the Clock Merkins at top and lunges at bottom
  • Soccer field
    • Game of sharks & minnows.  4 sharks in middle.  All other PAX try to make it across without being tagged.  Penalty is 5 burpees if you’re tagged.
  • Mosey back to AO.  Groucho walk the boardwalk again.

MARY:

  • Captain Thors
  • Side crunches x15 per side
  • Superman swims

COUNT-OFF & NAME-O-RAMA
13 strong:  Mayberry, Frosty, La-Z-Boy, Butters, Shooter, Cosmo, Cornhole, Wagonwheel, Booger, Black Lung, Waxjob, Swirlie, Bartman

CIRCLE OF TRUST/BOM:
Servant leadership.  It’s important.  Take time to be a servant leader to your wife, co-workers and peers.

MOLESKIN:
Lots of fun and laughs today as we fully embraced our inner Cinco de Mayo.

ANNOUNCEMENTS:
Hardship hill is May 19th