F3 Knoxville

CMU Monday

Big Ball

THE SCENE: just about perfect
F3 WELCOME & DISCLAIMER: not a professional
WARM-O-RAMA:
Tempo Merkins – 10
Tempo squats – 10
TN walkers – 10
MARS – 10/ea
SSH – 25

THA-THANG:

Mosey to the big ball corner of the field.

CMU shuffle carry from light pole to light pole to the corner of worlds fair and clinch

20 ea/ CMU
Step ups
Squats
KB swings
Squat press
Curls

Each PAX carries CMU to the base of the small grass hills
20 CMU plank pull through
Bear crawl CMU drag up the grass hill

R&R

CMU Suicide across clinch bridge with Exercise at ea light pole – 15ea
1 – kB swing
2- squat press
3 – curl/ tri ext
4 – incline merkin
5 – decline merkin

MARY:
we worked on our wash board abs

CIRCLE OF TRUST/BOM:
look toward the “new” thing, dont get stuck in the past, learn from it and move on