F3 Knoxville

Good Friday CMU Tour

Asylum
Workout Date: 2 Apr 2021
QIC: Rainbow

THE SCENE: A little Chilly around freezing at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Started with 20 SSH, Baby Arm circles F and B x10, OH Claps and Front Claps x10, Tempo Merkin x10, Plank Jacks x10 ***ALL ON 4 COUNT***  Finished out warm up with 20 Rocky Balboa’s
THA-THANG:
Grab a CMU for a 5 station 5 exercise 30 seconds at a time AMRAP

Exercises were

  • Curls
  • OH press
  • Blockee’s
  • Squats
  • 4ct Flutter

We went form Circle up to base of Everest, up Everest and back around

5 stations in all 1. At First Stop sign 2. At bottom of path towards Everest 3. bottom of Everest 4. top of Everest and 5. back to stop sign.

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

The object of the Q was to get a feeling for what Christ went through (on the smallest of scales) on Good Friday.  We carried our CMU’s only a bit further than Christ and Simon carried the cross member that day.  The idea was to honor the sacrifice.

Isaiah 53:5