F3 Knoxville

Pot shots for Not

Brickyard
Workout Date: 23 Jun 2022
QIC: Natty

THE SCENE: Muggy humid clear and hot
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x 25, Tempo SQTS x 10, Tempo MKNS x 10, Windmills x 11 IC, Weedpickers x 8 IC, Imperial Walkers x 20 IC
THA-THANG:
Mosey to the OG Lifehouse: (2 rounds)

  • 1) 10 8CT MM’s OYO followed by a free throw shot, every miss requires a Burpee (up to 10 shots)
  • 2) mosey to Haunted House lot and lunge 1/2 way and broad jump the remainder  (second round its follow the leader like the Simmons Snake)
  • 3) Mosey to bottom of Norm Hill and do 30 BBS—> sprint to top of hill—>25 Monkey Humpers
  • 4) Mosey to next stop sign and perform 25 HR MKNS
  • 5) Mosey down hill to RR tracks and perform 50 mogul hops over tracks
  • Repeat steps 1-5
  • Return to OG Lifehouse and one last BB shot for redemption
  • Mosey back to AO dribble and ball pass

MARY:
CrissCross BBS IC 4CT x 10, Side-lying leg raise and reach 4CT IC x 10 (B), crab reachers x 20 IC, Bruce Lee’s IC x 11, Hello Dollies x 20 IC, Flutters x 20 IC, Freddy Mercs x 20 IC, Gas Pumps x 20 IC, Supermans x 15 IC
COUNT-OFF & NAME-O-RAMA
Simmons, Biohazard, Switchgrass & Natty
CIRCLE OF TRUST/BOM:
Makes someone’s bad day better
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

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