F3 Knoxville

Spanish Theater

Big Ball

F3 Welcome / Warm up 

Side straddle hops x 50 IC (4 count) 

Tempo squats x 10 IC 

BACR x 10 IC 

RBACR x 10 IC 

“The Thang”

Mosey one lap around the Park 

  • stop on the bridge for 10 Merkins, tempo Squats and rail Merkins. 

Christmas In April 

50 mountain climbers IC 

40 switch lunges OYO 

30 Squats OYO

20 LBCs OYO 

10 Merkins IC 

5 burpees OYO 

5 burpees OYO

10 Merkins IC 

20 LBCs OYO

30 Squats IC 

40 switch lunges OYO

50 mountain climbers IC 

Spanish Theatre 11s @ Amphitheater

(Merkins at the bottom/rail pull-ups at the top) 

Hello Dollies x 50 IC (4 count) 

Mosey to grassy area 

Sprint – 1/2 gassers 2 x 75%, 2 x 80% and 2 full speed. 

BOM: Do you have a band of brothers?