Squeaker – Page 13 – F3 Knoxville

THE SCENE: 48 F – Crisp & Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Smurf Jack x 10 IC
CDD x 15 OYO
MTN Climber x 15 IC – keep plank
Merkins (4 ct) x 10 IC – keep plank
Thruster Merkins x 10 OYO – keep plank
BabyArm Circ fwd/back x 10 IC
CDD x 15 OYO
Tempo Squat x 10 IC – Hold for 10 count on 10

THA-THANG:
Grab a #BattleBuddy

Classic Dora 1-2-3 (100 Merkins, 200 BBS, 300 Squats) Mosey When Finished
CDD x 15 OYO
Wind Sprints to the Silver Truck
At the Pavilion – Partner A 20 Step Ups/Partner B Penguins until A is finished then switch x 3
1 AYG Sprint to the Silver Truck

MARY:

LBC x 25 IC
Side Crunch x 10 IC ea side
ATM’s

COUNT-OFF & NAME-O-RAMA
14 Pax & 1 FNG Henhouse
CIRCLE OF TRUST/BOM:
Pride is a double edged sword. It can be used for good or bad. It is probably the source of many foolish moments and mistakes we have made. However, if we can learn to harness or bridle our pride, we can begin to direct it to work For us, instead of Against us. The challenge is to start learning when your pride gets out of line and how reign it back in.
MOLESKIN:
Great day of work. There are a lot of Cheetah’s here that killed it on the Sprints. I’m pretty sure Woodshack was feeling the heat.
ANNOUNCEMENTS:
#tttp, 2 year Potluck and fellowship, Moses is organizing a Car Pool to the Truck Stop for Csaup

THE SCENE: Chilly and Foggy. Could’ve done w/o the beanie today.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Little bit of this & that
SSH IC x 50
Twist the trunks
Rockettes IC x 15
Cherry Pickers IC x 10
Imperial Squat Walker IC x 15 (Audible because my lack of rhythm(I can’t even spell rhythm w/o spell check))
Merkins IC x 10
Tempo Squats IC x 10
Aunt Thelma’s
Ascending Inch Worm Merkins Across Parking Lot x 10

THA-THANG:
Climb the Ladder

Run from curb to first line of the parking space and do 1 rep of exercise. Run back to curb and then to 2nd line of the parking space and do 2 reps of exercise. Continue to 10 reps.

3 Verses: BBS, Jump Squats, Plank Jacks

1 Dip, 1 Merkin & 1 Pull-up – Run the Triangle – perform the reps, increase 1 rep w/ each lap. Continue for time.

MARY:
Wax-Job led us in American Hammers
COUNT-OFF & NAME-O-RAMA
14 Pax – 2 FNG’s Fins & Squeaker
CIRCLE OF TRUST/BOM:
The Anticipation of a Q always brings Q-citement. In the morning it felt like I was a kid on Christmas morning waiting for the rest of the house to wake up so I could rip open my presents. I believe that’s because what we have at F3 is a gift and privilege. It’s a gift that we get to share with others.
MOLESKIN:
Great turnout for the 3rd workout at this AO. Mr. Rogers was on fire naming the FNG’s today!
ANNOUNCEMENTS:
TTTP, 2 year anniversary, Saturday Workout

Tag: Squeaker

I’m a Classic Man – F3 Classic

Laddertime