F3 Knoxville

Fight Gone Wrong

Bomb Shelter

THE SCENE: 25 and felt like 10, beautiful sunrise to warm things up

Disclaimer
Warm Up:

    • Hot Feet to Warm Up
      • Little Higher
      • Higher
    • Side Straddle Hops (ICx15)
    • Windmill (ICx10)
    • Pax Perform 1 Blockee, 5 Alpos, now 1 Blockee-Alpo (1:5)

The Thang: Fight Gone Wrong

Round 1: ‘The First 3 Minutes’

  • (10) Blockee Alpos (1:5 Ratio)
  • CMU Farmer Carry to Troll Bridge
  • (50) Merkins
  • CMU Farmer Carry to Grinder

Round 2: ‘The Mental Game’

  • (10) Blockee Alpos (1:5 Ratio)
  • Run Lap
  • CMU Farmer Carry to Troll Bridge
  • 50 Overhead Press
  • CU Farmer Carry to Grinder

Round 3: ‘Grit’

  • (10) Blockee Alpos (1:5 Ratio)
  • Run Lap
  • CMU Farmer Carry to Troll Bridge
  • (50) Air Squats
  • CMU Farmer Carry to Grinder

 Mary:

30 Secconds of Work:

  • X’s and O’s
  • Feet at 90 – Touch Toes
  • Gas Pumps
  • Ankle Wiggles 

B.O.M.

you can apply the stages of a fight in nearly any job function or timeline in life:

The first 3 min, getting your feet wet, figuring it out

The mental game, thinking through it, gathering intel, and creating the overall plan

Grit, The final push, to overcome and complete the job