F3 Knoxville

Merkin Merkin Merkin!!

THE SCENE 60s and clear

F3 Welcome and Disclaimer

THE THANG
COP
SSH x10 (IC)
Chinooks x 21 (IC)
Merkins x21 (IC)
Arm Circles Forward x10 (IC) & Backward x10(IC)
CMU Burpees x 10 (OYO)

Pick a Battle Buddy
Mosey to Mini Everest with CMU above head

11s
11s at Mini Everest
Diamond Merkins at BottomMerkins at Top

Dora
50 CMU Burpees
100 curl / press
200 Merkins
Audible due to time

Mosey back to start

MARY
Flutter kicks x 20 IC
Hold feet 6 inches off ground
Hello Dolly’s x 20 IC
Hold feet 6 inches off ground
Reverse crunches x 10 OYI
Hold feet 6 inches off ground
Merkins x 20 OYO
LBC x 20 IC

COT

Count off and Name-o-Rama

BOM
“Dreams is what I want to do. My mission is what God put me on my his berth to do.”  Inky Johnson

What is your mission in life?

MOLESKIN
The PAX pushed hard today. Busting out some good mumble chatter as we pushed through lots of Merkins and CMU Burpees. Shoutout to Mayberry going all beast mode.