F3 Knoxville

Back to School Beatdown

AO: brickyard
Q: Appleseed (Jon Smith)
PAX: fast-n-easy (Nate Votta), A-Rod (Nate Peterson), Appleseed (Jon Smith), Drop Zone, Gmail, Gordie (Steve Wheaton), Herbie (Kortney Jarman), Lizzy, Spladle
FNGs: None
COUNT: 9
WARMUP:
20 x 3 count side straddle hops
Cherry pickers
Little bit of this
Tempo squats
Tempo Merkins

THE THANG:
Mosey to Football Field

Every 10 yards. Run back after each set

1×1…1×2. Burpee x squat
2×1…2×2. Lunges x SSH
3×1…3×2. Merkin x imperial squat Walker
4×1…4×2. Flutter kick 2 count x Carolina dry dock
5×1…5×2. BBS x shoulder taps 2 count

Back to planters. 11s. Step ups and dip

MARY:
Captain Thors, 500000 hello dollys

ANNOUNCEMENTS: none

COT:
Men are struggling. Checked out in a society that more and more devalues them. F3 is a great way to wake men up. Invite the men in your life!