F3 Knoxville

Extraction team 6

Bomb Shelter
  • THE SCENE: sunny and beautiful 
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:

right into a mosey with some Frankenstein along the way
THA-THANG:
Mosey to elementary school

when pax arrived we realized the monkey bars and low bars had been removed so pull-ups are more difficult, still we proceed

Thang 1

  • 25 pull ups
  • 50 Merkins
  • 75 single count iron mikes
  • run to top of road hill
  • held squat for 6

Mosey to high school football field – on the way Q checked his phone to see that Moses had called, pax linked up with Moses by high school

Thang 2- modified Nolan Richardson

  • Solo
  • 50 burpees, every 25 run 50 yard one Bobby Hurly
  • 100 Squats – every 50 run 50 yard one BH
  • 50 LBC every 25 run 50, 1 BH
  • 100 little baby arm circle, every 50 run 50, 1 BH

Thang 3

  • pax ran stadium stars started at home stands go up left side and down right, went up rows with hand rails-2 on home side, ran to visitors
  • run up visitors stands same up left down right. About 12 rows
  • headed back to AO
  • ran 30 sec walk 1min 2 rds
  • ran 1min walk 30 seconds 2 rounds
  • Q stopped pax at bottom of hill that leads up to the grindstone
  • Rep Sleepy called jailbreak
  • finished run back from High school in 6min

 

MARY:
Pax roulette

  • Moses Superman’s
  • Rep sleepy – flutters
  • grouch- windshield wipers
  • Q- leg raise hip raise combo
  • lbc for time

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
I’m thankful I can confess when I fail as a husband and know that other men have the same challenges. Thankful for an M that’s not afraid to call me out when I’m wrong.
MOLESKIN:

moses rucked from the Arsenal to the Bombshelter, Q did not realize this till I was giving his a ride back to the Arsenal. It was a great F3 moment.
ANNOUNCEMENTS:

flag hand off this Saturday!!