F3 Knoxville

Descending Ladder

Asylum AM

THE SCENE: Low 40s & clear

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 30
  • Tempo Squat x 10
  • 4ct Merkins x 10
  • Cherry Pickers x 5
  • this/that stretch

THA-THANG:

  1. Descending ladder.

Each man OYO work your way down the ladder from top to bottom.  After each round run across the parking lot & down the hill to the ball field fence.  Rinse & Repeat eliminating the lowest remaining exercise each round.  Alternate bernie sanders each trip up the hill when coming back from the ball field fence.

  • 10 Thrust Merkins
  • 9 Reverse Lunges
  • 8 Box Cutters
  • 7 Burpees
  • 6 Squatjacks
  • 5 Superman Swims
  • 4 Dry Docks
  • 3 Iron Mikes (4 ct)
  • 2 Flutter Kicks
  • 1 Ultimate Merkin

 

2.  Bear Square Crawl.

Four cones set up in a square.  Crawl the square while always facing the same direction.  Stop at each corner & perform the following:

  • Round 1:  10 Merkins
  • Round 2:  10 Pickle Pounders
  • Round 3:  out of time!  One long crawl to the end of the parking lot & Crawl Bear back.

MARY:
No Mary today….plenty of abs in the workout.

COUNT-OFF & NAME-O-RAMA
20 PAX:  Rainbow, Booster, Snitch, Abacus, Pusher, Cat Gut, Smalls, Fabio, Rusty, Bunny, QVC, Walkabout, Code Brown, Charmin, Toll Bridge, Passport, Gibbler, Cheatsheet, Ribbed, Bartman

CIRCLE OF TRUST/BOM:
Repeat BOM from my last Q….it has still been on my mind.   Don’t let the cold weather make you a fartsacker!   Champions are made in the cold weather.  Keep setting the alarm, keep pushing….you’ll be glad you did once the spring arrives.

MOLESKIN:

ANNOUNCEMENTS:
Truckin to the Pound – tomorrow 6am at the Truck Stop.