F3 Knoxville

Rounds with the bag

Quacken

THE SCENE: Mostly Cloudy, 58°F, Feels like 58°F, Humidity 91%, Wind 1mph from NW – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 20x IC
  • LBAC 15x IC Forward & Backwards
  • Tempo Squats 15x IC

THA-THANG:

  • Mosey to the big pavilion & move tables
  • Sandbag workout 1
    • 4 rounds
      • 8x Merkins with sandbag pull through
      • 6x speed skaters
      • 4x sandbag getups
  • Timed workout
    • 3 rounds 30 sec exercise, 30 sec rest
      • Squat (with or without sandbag)
      • Plank Up Downs
      • Mountain Climbers
  • Sandbag workout 2
    • 4 rounds 1 min exercise, 1 min rest
      • Sandbag Thrusters
      • Lateral Hops
      • Bearcrawl (with or without a sandbag drag)

MARY:
Ran out of time
COUNT-OFF & NAME-O-RAMA
2 HIMs
CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:


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