F3 Knoxville

Squerkins…The Stuff Nightmares are Made of!

Asylum AM

THE SCENE
42 and clear

Welcome and Disclaimer

THE THANG
COP
Squats x15 IC
SS Hops x20 IC

Partner up and head to curb of parking lot

Wheelbarrow Squerkins
Start at one end of the parking lot.  Wheelbarrow crawl to first parking line, do 10 Squerkins.  Wheelbarrow to next parking line, do 9 Squerkins and so on until you get to 1.  Then switch places and head back to the starting line.

Mosey to covered area

Alternating Picnic Bench Circuit
Partner 1 does Dips while Partner 2 does Let Me Ins,
Round 1: 60 sec each
Round 2: 30 sec each

Mosey back to curb of parking lot

Doras
Partner 1 bear crawls to end of parking lot and back while Partner 2 does exercise then rotate
100 Carlina Dry Dock
200 Squats
300 Merican Hammer

Running Merkin Ladder
Start at one end of parking lot, run to far end do 10 Merkins.  Run back and do 9, continue running back and forth until you get to 1 Merkin.

3 Min Iso Squats
5 sec hold and rest, 10 sec hold and rest, 20 sec hold and rest, 30 sec hold then back down.

COT
Number Off and Name-O-Rama

BOM
Proverbs 12:11, Being diligent in working the land God has you in