F3 Knoxville

Circuit of Pain

Asylum AM

THE SCENE: Beautiful! Mid 70s, slight breeze, awesome fall colrs
F3 WELCOME & DISCLAIMER

Check
WARM-O-RAMA:

SSH, Star Fighters, Air Squared, Tempo Squats, Cherry Pickers
THA-THANG:
Mosey down Roadshow Run and take a tour of the circuit.  Five stations, decreasing reps, most of us got in three laps (full disclosure, I signed up to Q a few hours before the workout and flat out stole this from a recent backblast.  Can’t remember whose it was, but thank you!):

Station 1

Carolina Dry Docks

Bottle Openers (2 count)

Pickle Pounders

Round 1 = 20

Round 2 = 15

Round 3 = 10

Station 2

Merkins,

Off-set Merkins LEFT (left hand forward)

Off-set Merkins RIGHT

 

Round 1 = 15

Round 2 = 12

Round 3 = 9

Station 3

Big Boy Situps

Flutter Kicks (2 Count),

American Hammers (2 Count)

Round 1 = 15

Round 2 = 12

Round 3 = 9

 

Station 4

Side Straddle Hops

High Knees

Butt Kickers (Reps = Seconds for these last two)

 

Round 1 = 20

Round 2 = 16

Round 3 = 12

 

Station 5

Froggy Jumps

Bobby Hurleys

Iron Mikes (2 Count)

Round 1 = 15

Round 2 = 12

Round 3 = 9

Mosey back to top of Summit.  Do a TOTEM POLE, running to the Road Closed barricade to do 10x SSH, and return to continue the pole.  We only got about 1/3 of the way through.

Totem Pole

(knock the top one off after each cycle)

10        Burpees

9          Mountain Climbers (4-ct)

8          Diamond Merkins

7          Box Cutters

6          American Hammers (4-ct)

5          Imperial Squat Walkers (4-ct)

4          Hand Release Merkins

3          Bobby Hurleys

2          Squats

1          Star Gazers (10 seconds).        Pause.  Look around.  Embrace the Suck.  Encourage the closest PAX. Let’s GO!!

MARY:
Leg lifts (Homer/Marge)
COUNT-OFF & NAME-O-RAMA
9 and 2.0 Cheetah Boy
CIRCLE OF TRUST/BOM:
Talked about the recent school shooting and how the shooter was depressed, isolated, etc.  Severe Sad Clown syndrome… reach out to anyone who know who seems withdrawn, lonely, etc.  A little kindness can go a long way.
MOLESKIN:
Congrats to Cheetah Boy on his Cross country successes!
ANNOUNCEMENTS:
Food drive, clothing drive, Brolympics Nov 5!