F3 Knoxville

Have a Naturday (Don’t Mind if I do)

THE SCENE: Sticky, Muggy, and Warm for a beautiful Naturday
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

5 Good Morning Abbey’s, 11 T-Plank Arm Circles each direction IC (B), Cherry Pickers x 10 IC, Happy Jacks 5 sets IC, Tempo Squats x 10 IC
THA-THANG:
Mosey to the Rock Pile, Perform 5 Burpees then pick up a coupon

  • Indian Run w/ coupon to 1st TN Lot
  • Pick a partner and wheelbarrow the lot, then swap places & repeat
  • Bear Crawl the lot and return with crab walks, when complete Al Gore with coupon out in front until last HIM done
  • Mosey to Lifehouse lot w/ coupon and perform 20 Flutter kicks
  • Mosey to Norm Hill with a partner
  • P1 runs to top of hill and performs 3 8CT Manmakers while P2 does 100 BBS, 200 MKNS, 300 OH Press Squats w/ coupon, 400 Tricep raises with Coupon, 250 OH Arm SWING w/ Coupon while holding a squat
  • Run all the way back to rockpile to discard coupon
  • Run back to AO

MARY:
Gas Pumps x 10 IC, Flutters x 25 IC, Never Cross Dollies x 10 IC, Freddy Mercury x 20 IC.
COUNT-OFF & NAME-O-RAMA
14 HIMS, some of which chose the wrong size coupon/rock and lived to regret it
CIRCLE OF TRUST/BOM:
A little message about being true to yourself.  Why would you want to be anyone else, just be a better you.  You know yourself better than anyone.  Pick the parts you want to change or improve and share it with those around you who you love and trust.
MOLESKIN:
Word of Advice, always watch the Q before selecting your rock size
ANNOUNCEMENTS:Get ready for Wk 1 of the Iron Pax Challenge!