F3 Knoxville

DORA at the EQ

Equalizer

THE SCENE: 24 degrees with a bright moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x25, BAC x10 each way, Tempo Squats x10, Tempo Merkins x10, High Knees and Butt-kickers.
THA-THANG:
Mosey to top parking lot for a DORA.

First person does exercise while partner runs to end of parking lot to do the 2nd exercise.

  • big boys — 20 merkins
  • bobby Hurleys — 10 Divebombers
  • lunges — 5 burpees
  • v-ups — 10 shoulder taps (4-ct)
  • high plank — 10 hand-release merkins
  • side crunches — 20 cdd
  • flutter-kicks — 15 diamond merkins
  • ssh — 20 mountain climbers (4-ct)
  • lbc — 15 wide merkins
  • monkey humpers — 5 man makers

MARY:

Hammers x10 (4-ct), hello dolly x 10 (4-ct), Freddy mercury til out of time.

COUNT-OFF & NAME-O-RAMA
6 HIMs.

CIRCLE OF TRUST/BOM:
Encouragement to be readers.  Instead of picking up your phone, grab a book.  Have a book with you.  Was inspired by this article years ago: https://www.wsj.com/articles/SB123025595706634689.