F3 Knoxville

How to Lunge

Bomb Shelter
Workout Date: 10 Apr 2021
QIC: Limbo

THE SCENE: Clear & 59.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x30, IW I.C. X10, Tempo Merkins x10, Peter Parker’s I.C. X10, LBAC 4-ct x10, LB(ankle)C x10, Tempo Calf raises x10, tempo side stretch x10.
THA-THANG:
1) Howling Monkeys- Group performs monkey humpers while one PAX does 5 merkins. Rotate clockwise until all PAX took their turn.

2) Angry Gorillas- everyone groaned so we repeated above. This time, gorilla humpers with x10 lat pull-ups. We Mosey’d into the park.

3) BB Up. One partner performs the circuit below while the other catches a breather by lunging. Once the circuit was complete, trade places.

  • BBS x20
  • Merkins x20
  • leg raises x20
  • burpees x10

We completed 6 rounds per team to lunge from Alcoa Rd to Faraday St. we did SSH until the 6 caught up. Meanwhile, Hundo hid behind a tree. mosey back to grindstone. Someone mentioned bear crawls so we did some of those along the way.

4) Dora w/ battle buddy: one runs to troll bridge & back. The Other…

  • 50 Alpo’s
  • 100 Curls
  • 150 CMU Presses

MARY:
40 ankle taps OYO, 20 Hello Dolly’s I.C. X20.

COUNT-OFF & NAME-O-RAMA
7 & 1 FNG
CIRCLE OF TRUST/BOM:
Summary: Your level of “Grit”= persistence + passion. F3 requires persistence as seen at every beat down this week. Apply that same persistence to other areas of your life & see massive change.