F3 Knoxville

Modified MARSOC Shortcard

Quacken

THE SCENE: Clear, 71°F, Feels like 72°F, Humidity 93%, Wind 0mph from NW – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 20x IC
  • Tempo squat 15x IC
  • Little of this, little of that
  • LBAC x10 IC Forwards & Backwards

THA-THANG:

Mosey to the church lot

  • 30 Merkins
  • 30 Squats
  • 30 LBCs
  • 10 Burpees
  • 30 4ct Overhead Claps
  • 30 Merkins
  • 30 4ct Mountain Climbers
  • 30 4ct Flutter Kicks
  • 10 Burpees
  • 30 Air Presses
  • 30 Merkin thrusters
  • 30 SSH
  • 30 4ct Flutter Kicks
  • 10 8ct Body Builders
  • 30 Squats
  • 30 Merkin Thrusters
  • 30 Lunges (each leg)
  • 30 4ct Hello Dollies
  • 10 8ct Body Builders
  • 30 4ct American Hammers
  • Mosey to playground to do 3 sets of AMRAP Pull-ups

MARY:

Finish with 5 negative pull-ups

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Revisit of Foundation 1 of Qsource: Disturbance to the Status-quo – https://f3nation.com/2019/01/01/disruption-f-1/

MOLESKIN:

ANNOUNCEMENTS:
Convergence and 3rd F on Aug. 10 at BigBall