THE SCENE
60 & Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA
SSH x25 IC
Tempo Squats x15 IC
Tempo Merkins x15 IC
Imperial Squat Walkers x15 IC
Baby Arm Circles Fwd x10 IC
Baby Arm Circles Bkw x10 IC
THA-THANG
Mosey to hill near asylum. Stop along the way for Leg Blasters
- 20x air squats (single count IC)
- 20x in-place lunges (10x each leg IC)
- 10x squat jumps (single count IC)
- 10x jumping lunges (5x each leg IC)
Battle Buddy Pyramid
Battle Buddy 1 runs to cone and does 2 exercises while Battle Buddy 2 does reverse lunges. Each person will do both exercises with the following reps: x5, x10, x15, x10, x5. We will do 2 rounds.
Rd 1
- Tuck Jumps
- Dry Docks
Rd 2
- Narrow Squats
- Wide Merkins
Mosey to rock pile near asylum (at the top of Everest)
3 Exercise HIIT
Everyone performs the HIIT series, 20 sec on, 10 sec off, 3 sets, 2 rounds.
Rd 1:
- High Knees
- Overhead Press w/stone
- Jump Squats
Rd 2:
- Ice Skaters
- Bent Over Rows w/stone
- Burpees
Mosey to the bottom of the hill and face the sunrise for another round of Leg Blasters.
Mosey to playground and grab some bench.
11’s
Box Jumps & Dips
Mary
Flutter Kicks x20 4ct IC
Hello Dolly x20 4ct IC
Side Crunches Rt. x20 IC
Side Crunches Lft. x20 IC
Boat / Canoe on Q
Cash out: ATMs!
COUNT-OFF & NAME-O-RAMA
17 PAX
CIRCLE OF TRUST/BOM
In Wild at Heart, John Eldredge talks about three things in the heart of every man:
– An adventure to live
– A battle to fight
– A beauty to rescue
Being a HIM means paying attention to each of these three aspects of our heart. Bottom line…IT’S NOT ABOUT US! We draw breath to be life-givers to others.
MOLESKIN
There is simply NOTHING better than watching the sun come up with the bother of F3 Knoxville! The men gave it all they had, as usual, and got better…TOGETHER!
ANNOUNCEMENTS
Alcoa launch 10.14
Truckin’ to the Pound 10.28
Pray for PAX at The Dirt Circuit and traveling for Fall Break
Submitted by Cap’n Crunch