F3 Knoxville

Heavy Day Stations

Equalizer
AO: the-equalizer
Q: Blindside
PAX: Stripped, Ribbed, Ice Cold, mouthwash (Mike), Blindside, Smithers
FNGs: None
COUNT: 6

THE THANG:
6 stations with toys on the Tennis Court
45 seconds of work
20 seconds of rest
Rotate each time the time goes off

Jump Rope
CMU Bench Press
60lbs Sandbag squats
30lbs plate curls
20lbs Ruck rows
Alternate 10 merkins & 10 BBS

MARY:
SWB— “Stretching w/ Blindside

ANNOUNCEMENTS:
Jan 6 F3Smokies Anniversary Convergence
Jan 20 F3Knoxville Convergence

COT:
Don’t be selfish