F3 Knoxville

LEGS I SAY LEGS!! ….and core

Bomb Shelter

THE SCENE: Around 35 but clear sky we could see the  stars in the sky.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  •  Runner touches- 30 seconds each leg
  • Frankenstein- 30 seconds
  • hip openers- 30 seconds
  • chest stretch- 30 seconds.
    THA-THANG:
  • Started with a mosey around the neighborhood that equaled about a mile.
  • At every stop sign along the way we completed a set of exercises . Alternate at each stop signs
  • set A
  • 20 tempo squats IC
  • 10 iron mikes oyo
  • Set B
  • 20- boat to canoe oyo
  • 20- flutter kicks IC
  •  SSH till the 6 finishes 
  • mosey returned to the grindstone where did 4 corners using the basketball courts.
  • rd1 – 10 LBC at each corner
  • rd2- we went Yvette Poll style and did 10 American hammers at each corner
  • After rd 2 Bolt 45 oyo
  • rd3 – 10 LBC at each corner

 

MARY:
We attempted to do Dr W’s , I got off the cadence but it will reappear. 5 reps.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.” – Martin Luther King Jr.
MOLESKIN:
Scoutmaster asked if we had any earlier workouts. May be good to talk about some additional time slots.
ANNOUNCEMENTS:
Launch!!!!