F3 Knoxville

Remembering the Iron Pax Challenge

Truck Stop
Workout Date: 10 Apr 2021
QIC: Frosty

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

Baby Arm Circles forwards and backwards

Overhead Claps

Cherry Pickers

Rockettes
THA-THANG:
Mosey to Watt Road

4 cones spaced about 25 yards apart.  Complete 4 rounds of:

Walking lunges to cone 1, 25 squats

Broad Jump to Cone 2, 25 merkins

Walking lunges to cone 3, 25 jump squats

Broad jump to cone 4, 25 wide merkins

Bernie to the beginning.

 

3 cones spaced about 10 yards apart.  Inch worm merkins between cones.  At each cone do;

10 burpees, 10 iron mikes, 10 BBS

Repeat 4 rounds

(This one became heavily modified due to time and other factors!)

Mosey back to AO
MARY:
Gibbler lead us in flutter kicks and boat/canoe

COUNT-OFF & NAME-O-RAMA
FNG – Willy Wonka
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.