F3 Knoxville

Stick to The Plan

Ruck

THE SCENE: Shorts weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Ruck up.
THA-THANG:

Make 3 mile loop to Middlebrook and around back to SP.

Run from one cone to the next in numerical order making a loop.

  1. LEG LIFT TO TUCK x 10
  2. COFFIN SIT-UP x 10
  3. SGL LEG RDL x 10
  4. SQUAT HOLD x 10
  5. BURPEE THRUSTER x 10
  6. BODYBUILDER x 10
  7. PULL-UP x 10
  8. HIGH PULL x 10

Locations

  1. Pool lot
  2. Lower pool building
  3. Base of Lover’s
  4. Top of Lover’s
  5. Parking above pull-up bars
  6. Dumpster
  7. Pull-up bars
  8. Above pool lot

MARY:
2 rounds of:

  • Merkins
  • Chest Press
  • ROC BBS

COUNT-OFF & NAME-O-RAMA
2!

CIRCLE OF TRUST/BOM:
MOLESKIN:
3 loops completed. The Lover’s, squat hold, bodybuilder, burpee thruster, pull-up sequence was a dog 🥵
ANNOUNCEMENTS: