F3 Knoxville

Compounding Pain

Ruck

THE SCENE: 75 and humid 🥵
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

THA-THANG:
Shuffled up Sheffield to WH Rd stopping about 5 times for 20 x 20.

Compound Circuit:

Shuffle up Lover’s to pull-up bars.

10 Pull-ups

50 Bent Rows

20 ROC BBS

Shuffle to new pool parking lot.

2 Burpees at each line (there are 7 lines)

50 Chest Presses

30 Ruck up Toe Touches

Shuffle to the Pavalon (The Hole).

30 Box Squats on the low benches.

50 Ruck RDLs

40 2-ct Mtn Climbers

Repeat the whole thing.

Snake shuffle the parking lot to get 5 miles.

MARY:
COUNT-OFF & NAME-O-RAMA
7 weirdos
CIRCLE OF TRUST/BOM:
MOLESKIN:
My my. The 50 Chest Presses was quite something after those Burps. We got 2 full laps and a little extra.
ANNOUNCEMENTS: