THE SCENE
57 degrees, cloudy with a hint of Gloom at the Asylum
Welcome and Disclaimer
THE THANG
COP
Squats x15
Pickle Pounders x10 just for Pickle!
Ratchett Effect x30 front and x30 sideways
Monkey Humpers x20 OYO (Crowd Pleasers)
Line Up at the end of the parking lot and partner up!
Super 21
1 BBS, run to the other side, Merkin. Add one rep each round to 21. Total reps = 231 of each.
MOSEY to the Pavilion for Bring me up Sally Challenge
Sally Challenge
While Partner 1 does Bench pull ups to the song
Partner 2 wall sits encouraging his partner
Both partners ended up toasted!
With only one minute left, we had to get some Dolly’s in!
Abs
Dolly x10 IC
Iron Cross on the 10 count by Edit
Finished with “Never Cross Dolly” x 10. (IRON cross while doing Dolly)
COT
Number off and Name-o-rama
BOM
Loving F3 and the F3 Knoxville Pax with what they bring to the table each day we meet. Being committed, being intentional, being authentic, holding plans loosely ,etc..ALL comes back to “Chasing the Lion”