F3 Knoxville

Do Work. Be Happy.

Asylum AM

THE SCENE: 

F3 WELCOME & DISCLAIMER: Done and done

WARM-O-RAMA:

SSH IC x20; LBAC IC x10ew; Tempo Squat IC x10; Tempo Merkin IC x10

THA-THANG:

  1. Mosey to STOP sign by Chapel: Partner up! One partner runs to the next STOP sign and back while the other completes: 
    1. V-ups 
    2. Hello Dolly’s 
    3. Flutter Kicks 
    4. Repeat until each partner does all three exercises.
  2. Mosey to the bottom of Route 66. Every other light pole; do a Captain Thor (1 BBS and 2 ct American Hammer), sprint to the next station. Adding 1 Captain Thor at each stop keeping the 1:2 ratio. Finish with 10:20. Kobra Kai stretches while waiting on the SIX. 
  3. Mosey to the Overlook:  
  1. Bear Crawl to the first pole; sprint back
  2. Bear Crawl to the second pole; sprint back 
  1.  Body Builder + Ghostman Baseball (Body Builder + is a Burpee/ShoulderTap/PlankJack/ToeTouch Combo)
    1. One group does “dealer’s choice abs while the other runs the bases
    2. Round 1: 
      1. 1st= 1 BB+
      2. 2nd= 2 BB+
      3. 3rd= 3 BB+
      4. 2nd= 2 BB+
      5. 1st= 1 BB+
    3. Round 2:
      1. 1st= 3 BB+
      2. 2nd= 2 BB+
      3. 3rd= 1 BB+
      4. 2nd= 2 BB+
      5. 1st= 3 BB+
  2. Return to AO 
    1. Ring of Fire: 5 → 1 Merkins  

COUNT-OFF & NAME-O-RAMA:

9 HIMs; No FNGs

CIRCLE OF TRUST/BOM:

“It is the working man who is the happy man. It is the idle man who is the miserable man.” -Benjamin Franklin

We need to be “working” constantly. Whether that is working on bettering our bodies, our minds, our spiritual life, our family life, etc. Once we become idle, we start to deteriorate. Do Work. Be Happy.