THE SCENE: AB Morning with a slight wind
F3 WELCOME & DISCLAIMER: Done and Done
WARM-O-RAMA:
SHH IC x20 | LBAC each way IC x10 | A little bit of This. A little bit of That | Michael Phelps | Tempo Squats IC x10
THA-THANG:
Ghostman Baseball at the Flagpole. Partner up and one partner runs to first, completes the exercise, returns home while their partner does the Home exercise. Switch when running partner returns. Second round: Run to 1st, do the exercise, run to second, do the exercise, return home. Continue the pattern until you reach home. You do not need to run back from home.
- First Base
- 15 Merkins
- CDD at Home
- Second Base
- 15 Diamond Merkins
- Dips at Home
- Third Base
- 15 Wide Merkins
- Incline Merkins at Home
- Home Plate
- 5 Body Builder +’s
- Pick up the SIX
Fellowship Mosey through Hans Memorial Field to RockPile for a “Reacher Curl Circut”
- 25 Curls, OHPress, Tri Ext. → Mosey to BathHouse
- 10 Pullups → Mosey back to RockPile
- 20 Curls, OHPress, Tri Ext. → Mosey to BathHouse
- 8 Pullups → Mosey back to RockPile
- 15 Curls, OHPress, Tri Ext. → Mosey to BathHouse
- 6 Pullups → Mosey back to RockPile
- 10 Curls, OHPress, Tri Ext. → Mosey to BathHouse
- 4 Pullups → Mosey back to RockPile
- 5 Curls, OHPress, Tri Ext. → Mosey to BathHouse
- 2 Pullups → Mosey back to RockPile
MARY:
There just wasn’t enough time.
COUNT-OFF & NAME-O-RAMA
13 HIMs; 3 Pre-Ruckers; 0 FNGs
CIRCLE OF TRUST/BOM:
The hardest day to read your Bible, work out, or do anything is the day AFTER you don’t do it.
ANNOUNCEMENTS:
2.0 Friendly Beatdown at the Equalizer on Friday 2/18 at the normal time (5:30), no Pre-Ruck. Breakfast afterward.
Subscribe, Download, and listen to the F3Knoxville Family of Podcasts
Convergence 7/2 at JUCO
Bro-lympics are coming back in November