F3 Knoxville

Shrimp Net VQ!

Arsenal
Workout Date: 19 Aug 2022
QIC: Shrimp Net

THE SCENE: Cool and Shrimpy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

4ct – Cherry Pickers x10
4ct – Little Baby Arm Circles (E.W.) x10
4ct – Seal Claps x10
4ct – Overhead Claps x10
THA-THANG:

Mosey To Oval Office:
1st Stop: Tempo Merkins x10
2nd Stop: Temp Squats x10
Exercise Set Followed by 400m Run/Jog
Exercise Sets 1/3/5:
Burpee x15
Big Boys x20
Hand Release Merkins x15
4ct Flutter Kick x20
400M Run
Exercise Sets 2/4/6
CMU Thrust x15
Overhead Lift w/ CMU x15
Goblin Squat w/ CMU x15
Vertical Row w/ CMU x15
400M Run
Mary:
Down, up, and back down the Oval Office stairs
Mosey back to A/O

MARY:

Pax Roulette 
  • KY – 10 Blockees
  • Rep Sleepy – 20 Plank Jacks
  • Smuggler – Frog Crunches
  • Shrimp Net – hold Al Gore 30 seconds

COUNT-OFF & NAME-O-RAMA
Baby Weight, Butterfingers, Crop Dust, KY, Rep Sleepy, Shrimp Net, Smuggler
CIRCLE OF TRUST/BOM:

               “Today may be the best day I have ever had”
Brother Bob
               “The Happiness of your life Depends on the quality of your thoughts”
-Marcus Aurelius
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