F3 Knoxville

Iron pax preview


THE SCENE: Nice light fog

Cherry pickers 6

willy mase Hayes-20 sec each leg

Motivators from 10

Week 0 (Pre-Season)- Soccer field 1

  • 100 total – Squats and/or Merkins and/or Lunges
  • Run across the field and back
  • BBSU on the six , then 10 BBSU IC

Week 1 (Killer B’s)- soccer field 2

  • Broad Jump for ~15 yards followed by 10 Burpees/Bonnie Blair’s /Big Boys
  • Three total sets of the above
  • Bear Crawl back to the start position

Week 2 (Meatloaf’s Massacre) – time for some block work- parking lot

  • 20 Manmakers
  • 20 OH Presses
  • 20 Block Swings
  • 20 Goblet Squats
  • 20 Block Merkins
  • Run as a group around church

Week 3 (Meter’s 43)- playground

  • 10 Pull Ups
  • 10 Burpee Block Jump Overs
  • 10 Squat Thrusters
  • 15 Gas Pumps IC
  • ROF Curls – Clockwise reps from 1 up to 5 reps then back down to 1 rep (only 25 total reps, BUT – rest between reps is in the up position, no resting the block on your chest)

Week 4 (Sugar’s Pick Your Poison)- feild

  • 50 Total – Merkins and/or Squats, then Cusack your block across the field (75 yards) and tote it back
  • 50 Total – Block Swings and/or Bonnie Blairs (we meet again, my dear), then Cusack your block across the field and tote it back- min 10 Bonnie Blair’s
  • 50 Total – Squat Thrusters and/or Walking Lunges (minimum of 10 Thrusters must be done)

Mini Bruce Lee- 10 4ct leg raises, heels to heaven, lbcs, 100’s- 4ct 25

Two roads diverged in a yellow wood,

And sorry I could not travel both

And be one traveler, long I stood

And looked down one as far as I could

To where it bent in the undergrowth;

Then took the other, as just as fair,

And having perhaps the better claim,

Because it was grassy and wanted wear;

Though as for that the passing there

Had worn them really about the same,

And both that morning equally lay

In leaves no step had trodden black.

Oh, I kept the first for another day!

Yet knowing how way leads on to way,

I doubted if I should ever come back.

I shall be telling this with a sigh

Somewhere ages and ages hence:

Two roads diverged in a wood, and I—

I took the one less traveled by,

And that has made all the difference.

See Rep Sleepy calendar in Slack!!