F3 Knoxville

I need to Learn to Count…..

The Dog Pound

Welcome and Disclaimer

Warm o Roma-

-Side straddle hop (IC*10)
-Baby arm circle fwd (10)
-Back (10)
-Cherry picker
-Imperial Walker (IC*10)

Tha-Thing-

-Football Sprint in place with random timer. Each beep, burpee, continue Sprint. For 1 minutes. 10 countdown

-Ring of Fire with merkins.
Q will start with 10 merkins while PAX holds plank. Next HIM will do 10 merkins while PAX holds plank. Keep going around down to 1.

-Mosey to pavilion
. partner up. Dips/pull ups to 100 total.

-Mosey to AO.
– Use CMU’s for Ring of Fire. Sit on 6 and press.
– Ring of Fire with goblet squats

Mary

-Flutter Kicks (IC*15)
-American Hammer (IC*15)
-LBC (IC*30) Courtesy of Junk

CoT

BoM
– Led by Ratchet. F3’s mission statement described and PAX challenged to create a mission statement for our own individual lives and live it out.