F3 Knoxville

Diamonds are a mans best friend

Bomb Shelter

THE SCENE: Mornin’ time and dark
F3 WELCOME & DISCLAIMER

yep
WARM-O-RAMA:

Tactical card 5 of diamonds

100 burpees

100 air squats

100 sir ups/ lbc

we did sets of 10 Burps with jogging between sets
THA-THANG:
Not sure about tha thang but after the warmup , we ran a 1/4 mile and then did 1:4 ratio of pull ups

Snorkel and Moses amrap pull ups for a total of 35 pull ups. The rest of the pax did 1/4 total of their pull ups . 10 pull ups basically . Gotta start somewhere!

  • Bearway to heaven
  • Yep, bear crawl suicides w more burpees while listening to Led Zeppelin, Stairway to Heaven

MARY:
Flutters x20 ic

side crunches x10 ic each side
COUNT-OFF & NAME-O-RAMA
10 pax beat the fartsack and worked hard this morning
CIRCLE OF TRUST/BOM:
Be intentional

 

ANNOUNCEMENTS:
Ruck… Moses mile coming up