F3 Knoxville

Selfie

The Dog Pound Ropes & Bells

THE SCENE: 42 and nippy


F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Around the Worlds
Figure 8s
American Swing
Outhouse Run

THA-THANG:
20 min AMRAP
20x KB American Swings
20x Slide Goblet Squats
4x Sandbag Bear Complex
12x Burpees
1x Farmer’s Carry

MARY:
20x Flutter Kick
20x Box Cutters
10x American Hammer w/KB
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
When you’re not leading, you’d better be “Delegating”, “Training” or using someone on your team’s “Expertise”
MOLESKIN:
That was a bear of a workout…I love sandbags.