F3 Knoxville

No Pain No Gain

Brickyard

THE SCENE: Perfect 65 and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Imperial Squat Walker x 15 IC

Tempo Merkin x 20 IC

Cherry Picker x 10 IC

SSH x 30 IC

5 Burpee OYO

THA-THANG:

No Pain No Gain: Partner Up. P1 does 15 BBS with P2 holding feet in plank. Then P2 sprints to cones, completes reps, sprints back, flapjack. P1 does wide merkins until P2 returns. Complete cones in reverse order on way back to partner.

  • Cone 1: 5 Burp
  • Cone 2: 10 Burp
  • Cone 3: 15 Burp

Mosey to Commerce Street hill

Hill Pyramids: 5-10-15-20-20-15-10-5

Bottom of hill CDD

Top of Hill Lunge (single count)

Mosey back to AO

Leg Blasters: No rests between

20 Air Squat

20 In-place lunge

20 jumping lunge

10 squat jump

MARY:
Flutters x 30 IC

Hello Dolly x 20 IC

Boat/Canoe

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I had a really good BOM but lost it because I didn’t do the BB when I got home.
MOLESKIN:

ANNOUNCEMENTS: