F3 Knoxville

#Let’s Get Rocked!

The Dog Pound

The Scene – 65 degreesish

F3 Welcome & Disclaimer

Warm-O-Rama
Merkins 4ct IC x 10
Some of This/Some of That
Tempo Squat IC x 10
SSH IC x 25

(Ascending Burpees – Start with 1 and add one between every exercise.

The Thang
Pick up a couple of handheld Pee Rock’s or full on boulders (Ratchet)
Indian Run to Kory Hill & Grab a Battle Buddy

Circuit 1 – 5 min
Partner A – High Rows
Partner B – Runs Hill and performs 10 Manmakers run back and switch w/ partner

(Continuing Ascending Burpees)

Circuit 2
Partner A – Overhead Presses
Partner B – Runs Hill & performs 15 Squats – switch w/ partner

Circuit 3
Partner A – Squat Jumps
Partner B – Smurf Jacks x20

Indian Run to base of Matterhorn – Cont. Burpees
Indian Run back to AO – Pax took the opportunity to Indian Run Drag Race back

Mosey to Tennis Court
Descending Burpees then Wall Crawl (10 Burpees – Wall Crawl, 9 Burpees – Wall Crawl, etc.)

Saved by the Bell

COT
Count-Off & Name-O-Rama

BOM
GRIT is persevering over difficulties for an extended amount of time. GRIT is when Purpose meets action. Every #HIM out here has GRIT and we need to remember how far we’ve come before getting lost in constant improvement.

Moleskin
Challenging workout today, loved to see the PAX audible their own Drag Race Indian Run back to the AO.