F3 Knoxville

Swing from station to station

The Dog Pound Ropes & Bells

THE SCENE:50 degrees and clear!

F3 Welcome & Disclaimer

Warm-O-Rama
Mosey to Outhouse
10x Around the Worlds
10x Figure 8s
10x Halos
21x Russian Swings
21x American Swings
200 Jump Rope

THE THANG

2 Rounds of 5 Stations (1 PAX at ea station; all move forward after ea round)
20x Single Arm Swings (10 ea arm)
Bear Crawl to #shovelflag, sprint back
20x Goblet Squats
Lunge walk to #shovelflag, sprint back
10x Single Arm Clean and Press (5 ea arm)
Bear Crawl to #shovelflag, sprint back
20x Good Mornings (straight-leg deadlift)
Sumo Squat to #shovelflag, sprint back
10x Renegade Merkins w/ kettlebell (Merkin w/ a row) 5 each side
Bear Crawl to #shovelflag, sprint back

Mosey to Outhouse and back to AO

MARY:
10x Slow Flutter Kick
10x Box Cutters
1 Min Plank Hold

COT
Count-Off
Name-O-Rama

BOM
“Most people give up right before the big break comes—don’t let that person be you.”

MOLESKIN
First real chilly morning of the fall and the bulk of the PAX stayed in the #fartsack  #sadclowns