F3 Knoxville

Not Burbs Burbs

'Burbs

THE SCENE: High 60s? Nice and cool relatively speaking
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Stretching OYO
THA-THANG:
Co-Q spirit at the Not Burbs Burbs. Pfeiffer took the first portion, split into two and two.
Group 1: ruck and sandbags up the hill to Trader Joe’s and back.
Group 2: complete three rounds

  • 20 ruck merkins
  • 15 OH press
  • 10 thrusters
  • 20 ruck press flutters

Flapjack and do the opposite.

Abort with the second portion, armed with stupid ideas from the Tribe app.

  • 50 ruck swings
  • 40 ruck sit-ups
  • 30 sandbag shoulder throws
  • 20 burpees (slick)

Amazon took the third portion, and decided our legs needed to suffer.
Group 1: Sandbag complex – clean, front squat, overhead press, back squat, drop. Repeat x10
Group 2: clean and press sandbag to shoulders, 10 squats. Drop and repeat, 8 squats. Then 6, 4, 2.
Flapjack.

Leave sandbags and ruck 2 miles with some hills.

MARY:
She wasn’t there
COUNT-OFF & NAME-O-RAMA
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