F3 Knoxville

Hey I want to show you something

The Project
AO: the-project
Q: Piston (Ralton Emory)
PAX: KickFlip (David Greer), Ocho (Matt Hudson), Erector (Jason Champion), Biohack (Andrew Ditmer), Mathlete (Jacob Platfoot), Papa Lock (Chris McCarthy), Comfort Zone (Colin Courtney), Tom Tom (Peter Thies), Piston (Ralton Emory), slappy (Nathan Evers), Rocket (dave weston)
FNGs: None
COUNT: 11
WARMUP: 10 SSH, 10 Tennessee Rocking Chairs, 5 Knoxville Cherry Pickers, 50 Chattanooga Cherry Pickers
THE THANG: Mosey to the project pile of CMUs.

Workout Consists of:
8 burpees
25 of a called exercise
9 merkins
25 of same called exercise
73 of a called exercise

Sets of 25 were:
Thrusters
Heavy Pickle Pointers
Curls
Chain Saws (alternate arms)
And Thrusters again

73 were:
Flutter kicks
SSH
Jocko leg raise (10 deg to 45deg)
Awkward Turtles
Flutter kicks (again)

After each set a 50 foot bear crawl.

Mosey RTB

MARY: No time

ANNOUNCEMENTS: Ultimate Frisbee at Rampart Saturday
COT:
Proverbs 21:31 says,”“A horse is prepared for the day of battle, but victory comes from the Lord.”
‭‭Proverbs‬ ‭21‬:‭31‬ ‭CSB‬‬
bible.com/bible/1713/pro.21.31.CSB