F3 Knoxville

Memorial Day BBQ

Bomb Shelter

THE SCENE: 60 & damp.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Some stretches, Imperial SW I.C. X11 (Q learned to slow these down a bit),  Tempo Merkins x15, SSH I.C. X20, Double Tong clicks x50 (these didn’t do anything but were great to get into character)

mosey with a pork butt around the park past Drifter’s house to wave hi to the family & back to the grindstone. Cops were suspicious.

THA-THANG:
All exercises were performed “low & slow” to the proper internal temp for great BBQ. One buddy performed the main course while the other ran to the other end of the grindstone to munch on some apps- 2 jalapeño poppers (burpees) before returning for some mains.
Ribs- 140 internal temp (reps) of knee to elbow BBS

Pork Butt- 205 internal temp Iow & slow squats

pause for some side dishes: macaroni- 100 macaroni shaped crunches

pork shoulder- 205 internal temp- plan push/pull w/ CMU

PAX was finished & ready for seconds so we did 100 4-cart curls & another mosey.

MARY:
BBS x15, Superman 4-ct x25, Merkins to time

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

you won’t achieve a transformation by doing the right things ONLY on the days you feel good. I’m not sure you’ll achieve anything if we’re being honest. #consistencyisdiscipline