F3 Knoxville

Swirly won’t write a bb Q

Truck Stop

THE SCENE: dark and nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Ssh

Cherry pickers

Tempo merkins

Mosey around half the park
THA-THANG:
Small hill behind the AO, run up the hill do the exercise then run down hill and do exercises. Repeat for all exercises.

Exercises at top of hill merkins add 10 each trip up to 40.

Bottom of hill squats, add 10 each trip up to 40.

Circuits

40 seconds of work, then recover by running up the hill and back.

  • Merkins
  • Box jumps
  • Weighted tire pull
  • Battle rope
  • Goblet squats with dumbell
  • Sandbag shoulder toss
  • BBS
  • Jump rope
  • Shoulder press
  • Kettle bell swings

Run to field at top of hill

MARY:
Ring of fire merkins 5 down to 1
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Reach out and get to know your brothers and develop a close knit brotherhood like swirly has.
MOLESKIN:
Swirly being an Alabama fan can’t handle writing back blasts.

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.