F3 Knoxville

Shamrock – 5 Brave Men Prep for Iron Pax

Shamrock

THE SCENE: 69F Light Rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hops 20-4 count

5 Merkins

Cherry Pickers: 5

5 Merkins

Tie Fighters

5 Merkins

25 Calf Raises 

5 Merkins

THA-THANG:

Mosey to CMU pile then to covered walkway 

25 Curls

25 Flutter kicks – 4-count 

50 CMU Bench press

50 windshield wipers

10 Squat presses, but do 5 presses at the top before your next squat

20 Hello Dolly 4-count 

30 CMU rows

40 LBCs

50 CMU overhead press

60 American Hammers single count

70 Alternating CMU Merkins – about killed me. 

80 SSH single count 

90 CMU Bench Press

100 scissor kicks single count 

Return CMUs

Take a lap around campus

Mosey back to AO flag

MARY:

Monkey Humpers 10 x 4 count

Imperial Walkers 10 x 4 count 

Monkey Humpers 10 x 4 count

COUNT-OFF & NAME-O-RAMA
Anchorman, Trolley, Repeat, Paper or Plastic, Slappy,
CIRCLE OF TRUST/BOM:

I really liked what Trolley did last week with the getting to know you COT. 

Get to know each other by saying something about ourselves that everyone might not know.