Quarter Mile Stations – F3 Knoxville

THE SCENE:

Clear	Temperature	Humidity	Feels like	Wind Speed	Wind Direction
Clear	36 ℉	87%	33 ℉	3.5 mi/h	NE

F3 WELCOME & DISCLAIMER.
I am not a professional. I have a phone. Workout as injuries allow.

WARM-O-RAMA:

Happy Jacks (5)
Tempo Merkins (10)
Dead Bugs (10)
Abe Vigodas (10)

THA-THANG:
Mosey to the track.

On the track, there are nine stations.
1. Burpees
2. Monkey Humpers/Squats
3. BBS/Merkins
4. Flutter Kicks/Hello Dolly
5. Diamond/Wide Merkins
6. Smurf Jacks/Lunge
7. LBC/Box Cutters
8. Merkins/BBS
9. Dips/ Carolina Dry Docks

Running around the track stop at every station and do 10 of the exercises. Second time around the track do the second exercise listed. If there is one. Third time go back to first. And so forth. If you want, you are allowed to pass a cone and not do that exercise. But every cone passed increases the number of exercises by 10. If you pass 1 cone, then you do 20 at the next cone. You then drop back to 10. So, you can make this go as you want. You could run the entire time and not do any exercises. On your honor. Work yourself out as hard or easy as you want.

Mary:
Dead Bugs (15)
Supermans (5)
LBC(4)

COUNT-OFF & NAME-O-RAMA
8 good men got better.

CIRCLE OF TRUST/BOM:

“If a guy cuts you off in traffic, you can take that as “drop dead” and respond in kind. Or you can just assume that he is a bad driver and keep driving reasonably. If you choose the former, that means that you too become a bad driver and may provoke another negative response from him. A good driver wouldn’t do that because it might disrupt him from getting to his destination safely, which is the whole purpose in driving, to get where you are going in one piece.”

With your goals, don’t let the bad change you in a way that could keep you from where you want to end up.

MOLESKIN:
For all of our families and coworkers. For Pom Pom and his competitors next week. Just a wee bit more for Pom Pom. For the unsaid prayers in our hearts.

ANNOUNCEMENTS: