F3 Knoxville

Climbing P3’s Ladder

Asylum AM
AO: asylum-am
Q: P3
PAX: Cat Gut (Mike Davis), Waffle House (Brady Greene), Backflow (Wesley Hunt), Matlock (Bill Maddox), Pac-man, Cinco (Scott McGuire), F3 Pluto ( Hugh Nystrom)
FNGs: None
COUNT: 8
WARMUP:

5 Easy up/downs
*Pause for Disclaimer*
20 SSH
Lap around the Pavilon
Rockettes
Tie Fighters
Runners Stretch
Shoulder warm up – MPs, Front Swings, Carltons
BBQ Squats
Tempo Merkins

THE THANG:

Mosey around Pavilon to last corner and lunge back length of Pavilon.

5 up/downs
Repeat Pavilon lap above, except bear crawl last length

5 up/downs
10 Dirkins
repeat lap, burpee broad jump back

5 up/downs
10 Drikins
10 table Rows
Repeat lap, lunge back

5 up/downs
10 Dirkins
10 table rows
15 big Bois
repeat lap, bear crawl back

5 up/downs
10 Dirkins
10 table rows
15 big Bois
10 irkins
Repeat lap, burpee broad jump back

5 up/downs
10 Dirkins
10 table rows
15 Big Bois
10 Irkins
20 Air Squats
Repeat lap, lunge back

5 up/downs
10 Dirkins
10 Table Rows
15 big Bois
10 irkins
20 air squats
15 box cutters
Repeat lap, bear crawl back

5 up/downs
10 Dirkins
10 Table Rows
15 big Bois
10 irkins
20 air squats
15 box cutters
20 Superman’s
Repeat lap, burpee broad jump back

5 up/downs
10 Dirkins
10 Table Rows
15 big Bois
10 irkins
20 air squats
15 box cutters
20 Superman’s
15 Dips
Repeat lap, lunge back

MARY: Notta

ANNOUNCEMENTS:

Hardship Hill
Talked about the unfortunate timing of the Vols/Wildcats game during EFHR

COT:

Discipline is choosing between what you want now and what you want most – Abe Lincoln

True happiness does not always equate to fun or easy

“The secret of happiness is not in doing what one likes, but in liking what one does.” – James M. Barrie