F3 Knoxville

Holiday Sea Biscuit

Arsenal
Workout Date: 27 Dec 2021
QIC: Moses

THE SCENE: 52 Degrees for a great start to the week.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Mosey to Oval Office. Arm circles forward and backward with a few other arm motions while on the mosey to the track.
THA-THANG:
Sea Biscuit. Movements (PT): 10 Burpees, 20 Merkins, 30 Walking Lunges.

  • Complete PT
  • Run 1 Lap around track
  • Complete PT
  • 2 Laps
  • Complete PT
  • 3 Laps
  • Complete PT
  • 2 Laps
  • Complete PT
  • 1 Lap
  • Team up with 6 and work through for remainder of time.

MARY:
BBS OYO
Flutter Kicks (IC x 18)
COUNT-OFF & NAME-O-RAMA
5 Pax
CIRCLE OF TRUST/BOM:

MOLESKIN:
Speak life in every situation. Be the person that says “hey, it’s going to be ok.” or “You know what, it’s really not that big of a deal and we can make it work.” Be positive, and speak life into everything!
ANNOUNCEMENTS: