F3 Knoxville

That’s Not How Tennis Works

THE SCENE: Mid 40’s. Shorts weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • Windmills
  • Hillbillies
  • Arm circles
  • Negative Squats
  • Negative Merkins

THA-THANG:

11’s on Waxjob hill.

10 Squat Jump at the top

1 Burpee at the bottom

4 corner WODs on the tennis court. Complete 1 round at 1 corner and run all the way around past it to the next. Etc.

Corner 1:

  • 20 WEIGHTED GOOD MORNING
  • 20 GOBLET SQUAT
  • 30 SQUAT

Corner 2:

  • 20 LYING PULLOVERS
  • 20 CURLS
  • 30 BENT ROWS

Corner 3:

  • 20 MERKINS
  • 20 SKULL CRUSHERS
  • 30 BLOCK PRESS

Corner 4:

  • 20 WEIGHTED TUCK UPS
  • 20 TWISTING MTN CLIMBERS
  • 30 LBCs

MARY:
Back in the grinder:

Sprint -2 Burpees

Sprint – 2 Burpees

ATMs
COUNT-OFF & NAME-O-RAMA
11 dudes including FNG Scout Master.
CIRCLE OF TRUST/BOM:

I’ve missed you guys.

I’ve missed the fitness part. The copious cardio that I don’t get lifting.

Most of all I’ve missed the fellowship. The regular check-ins with my dudes.

I have a tendency to retreat in my cave and I realize it gets worse the less I’m around others.

Only 4 more weeks and I’ll be back out every Tuesday/Thursday. Not only will it be a good body break with different training but it’ll be good for my soul.

MOLESKIN:
I think a few of us got 3 rounds on the tennis court.
ANNOUNCEMENTS: