F3 Knoxville

Hit the quad

Arsenal

THE SCENE: Cool but clear morning at Arsenal
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSHx15

Thighmasterx15

 

THA-THANG:
Mosey to the tennis courts and use the hill next to it for the run. Battle buddy up and then work through the list of exercises. One partner Bernies up the hill, does 5 Bobby Hurleys and then runs down. Partners then switch. Both partners perform one round of exercise before moving to the next. Rinse and repeat

  • Hill Billy Squat Walker
  • Ballerinas
  • Iron Mikes
  • Imperial Squat Walkers
  • Daniel-son
  • Monkey Humpers
  • Al Gore

MARY:
Thigh masters x 16 followed by pax roulette
COUNT-OFF & NAME-O-RAMA
9, including Snow Bird, down range from Raleigh
CIRCLE OF TRUST/BOM:
If you surround yourself with the right people, there is no issue with being influenced by those around you
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
2.0 workout at Bombshelter tomorrow! Community give back workout upcoming