F3 Knoxville

Shamrock Jailbreak Tour II

Shamrock
  • Welcome:  Perfect Friday … to get our butts kicked!
  • Warmup:  10 of each of:
    • SSH
    • Windmills
    • Cherry Pickers
    • TN Rockin Chairs
    • Harry Rockets
    • Imperial Squat Walkers
    • Tempo Burpees (3 count down on squat, 3 count merkin, 3 count slow squat rise)
    • Parker Climbers
    • Shoulder Taps
    • Plank (with alternating arm  and leg raises)
    • Rainbow Drops
    • Pickle Pounders
    • Snow Angles
    • Hello Dollys
    • Flutter Kicks
    • Freddy Mercuries
  • Workout:   Jailbreak Tour
    • One person draws a random card from the Jailbreak deck.
    • Jailbreak to the location
    • Do the Exercise printed on the card.
    • Somebody do a ten count while the next random person draws the next card.  Today we did
      • @ Fox Lonas First Entrance – Do 20 Smurf Jacks
      • @ Fox Lonas & Cedar Bluff Entrance for All Saints – Do 30 Monkey Humpers
      • @ Picnic Tables – do 50 Dips and 30 Dirkens
      • @ CMU Pile – Do 20 Blockees
      • @ CHS Entrance – Do 30 Pickle Pounders
      • @ Church Main Door – Do 20 Star Jacks
      • @ Soccer Field – Crab Walk 1 full length
      • @ All Saints Entrance Pillars – Do 10 Handstand Pushups
      • @ All Saints Cedar Bluff Sign – Do 50 Single count Side Straddle Hops.
  • Wrap-Up:
  • Announcements:
    • Ten reasons to sign up to Q
      1. God gives you a good word to share
      2. You get a funny crazy idea for a workout
      3. You haven’t Q’d in a Month
      4. There is an empty slot on the Q calendar
      5. You want to change things up
      6. You want to repeat an old workout you’ve done before.
      7. You want to help a brother Co-lead a Q
      8. It’s your first time to lead a Q
      9. You don’t want Trolley to take an open Q slot
      10. You want to improve your time in doing 100 Burpees
      11. You want to improve your time for the 1 mile.
    • Don’t Forget Save Haven Donations Drive