F3 Knoxville

Descending Ladders and Climbing Walls – Dog Pound 10-28-21

The Dog Pound

THE SCENE: 46F and cloudy.  No rain though!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Twist back and forth; assorted hammy stretches; forward and backward shoulder rolls; Motivators starting at 5; grab a CMU and suitcase carry to the Skate Park
THA-THANG:

EV1 – “Tabata-like” Ab Circuit – (30sec/15sec) x 2 / 40sec for run to wall and back + recover between rounds

  • R1 – Elbow Plank
  • R2 – Flutter Kick
  • R3 – Freddie Mercury
  • R4 – Dead Bug

EV2 – Descending Ladder

  • Complete exercises 10 through 1 in descending order.  After the last exercise is complete, run to the wall, scale the wall, and either scale the wall again or run around the wall and back to the CMU to begin again with the next rung down the ladder.  Those who did not wish to scale the wall ran to the wall and completed 2 burpees before returning to their CMU.

10 – Squat Thrusters

9 – Deadlifts

8 – Iron Mike (L+R=1)

7 – Bicep 21’s – (21 CMU curl variations in 7’s – 7 from low to mid, 7 from mid to high, and 7 full)

6 – Deadlift

5 – Blockee

4 – American Hammer w/CMU (L+R=1)

3 – Goblet Squat

2 – Over the Top Merkin (Left+Middle+Right=1)

1 – CMU Snatch

MARY:
Suitcase carry CMU’s back to the AO, alternating arms.  Motivators starting at 3
COUNT-OFF & NAME-O-RAMA
9 – I-Beam, MudPuppy, Junk, Trunk, Mayberry, Snitch, Wagon Wheel, Cottontail, Tonka
CIRCLE OF TRUST/BOM:
“The best time to plant a tree is 25 years ago.  The second best time to plant a tree to today.”
MOLESKIN:
Be decisive and go after what you want in this life.
ANNOUNCEMENTS:
Going forward there will be a 25 burpee penalty for all PAX to complete if the flag does not make it to the AO