F3 Knoxville

Tag: Bueller

Traversing Little Everest

THE SCENE
70’s, rain and stormy

Welcome and Disclaimer

THE THANG
COP
SSH x15 IC
Toy soldiers x 15 IC
Standing Mtn climbers x 15 IC
Baby arm circles, forward and back, x 15 IC

Mosey to base of Little Everest

Little Everest
5 burpees at bottom of Everest
Climb Everest
20 BBS at summit of Everest
Sprint to middle light pole
20 squats
Backwards run to corner light pole
20 merkins
Run back to bottom of Everest for 1 complete traverse of Everest
Rinse and Repeat

Mosey to rock pile

Rock Pile
25 curls
25 bent over rows
25 reverse flies
Rinse and Repeat

Abs
20 box cutters
25 multiple tempo-flutter kicks
Boat and Canoe

COT
Number off and Name-A-Rama

 

BOM
Pray more today than yesterday
Laugh more today than yesterday
Work harder today than yesterday
Do that and today will be a good day.

MOLESKIN
13 brave souls ventured out in stormy and rainy weather.  The PAX brought great mubblechatter and worked hard traversing Everest

Cindy Visits the Dog Pound

THE SCENE
81 and Light Storm

Welcome and Disclaimer

THE THANG
COP
With arms extended at shoulder level:
Rockettes x 15 IC
Side Lunges x 20 IC
Copperhead Squats x15 IC
Big Arm Cir FWD & BWD x10 IC

Mosey up the Great Hill, Hook a right and head to the Pavilion.

As soon as we got there Cindy (in all her glory) was waiting to meet us and meet us she did!

Cindy
20 minute AMRAP
5 Pull-ups
10 Merkins
15 Air Squats

3 Sets of 25 Picnic Table Dips OYO

Recovery Indian Mosey back to the AO

Ratchet led us through a Dog# favorite “Shoulder Blasters” with a new set!

Abs
BoxCutters (Woodshack)
LBC’s

COT
Number off and Name-A-Rama

BOM
Perspective. It’s one of the most valuable things we can earn! Live in EVERY moment. This can only happen if we REJECT PASSIVITY!

MOLESKIN
You’ll never forget your first date with Cindy. She’s a great test to see where you are physically. And just like anything of value in this world, you get out what you put in. The PAX really pushed themselves today and earned their sweat! And Yes, we work out in the rain!