Treehugger – F3 Knoxville

AO: asylum-pm
Q: Pusher
PAX: Lilydipper, Crash Dummy, Lightweight, Rooney(Carl Whipple), Curveball, Mr Jinxy, Drum Major, Lizzy, Pele (Jon Lindberg), Sparkler, TreeHugger, Bacon, Waldo, Humper, Shogun, Cowbell , Treehugger, Waldo
FNGs: 2 Treehugger, Waldo
COUNT: 17
WARMUP:motivator #5, arm blasters, slow tempo squats, cherry pickers, stretching legs, calves and trunk twist

THE THANG: Mosey to the Tale of the Dragon (Jump squats 20 reps every other light post for 1, 3 and 5. Mosey to the Coliseum.
3 stations 1st Merkins, side straddle hops, Mountain climbers and jump squats
2nd LBC, Flutter Kicks, Bigboy sit ups
3rd MerkinsDry Docks and Shoulder taps
All exercises 10 reps each

Another sets
1 st Merkins, Bottle openers and dry docks
And run to middle big tree 10 reps( 5 jump squats)
2nd LBC Box Cutters and Hello Dollies (10 reps)
3 rd Squats, Lunges and Apollo oh no speed skates 10 reps each leg
Each sets. Run to the big tree and 5 jump squats

Run to Picket Charge on top of the hill and mosey to the bottom. Will stop to the bottom of each hill Merkins 10 reps.

Then Mosey to the Pavillion and grab Coupons( Rocks). 20 resps in cadence each exercises
Biceps curls, Chest presses, Triceps and Rows. Drop the rocks and run to Tables and 10 dips.

Mosey back to the rocks and return the rocks. Back to AO
RECOVER!

ANNOUNCEMENTS: Escape
FromHaw Ridge March 27? (i think)

COT: spend quality time to yourself, and if you need help, Talk to one of your F3 brothers for advice or suggestions. (There’s always someone to help) :+1::muscle::blush:

THE SCENE: 65 and spotty rain

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

This/that stretch + leg stretches
SSH x 20 IC
Merkins x 10 IC
Burpees x 5 OYO

THA-THANG:

Island Hopping
- Mosey around the building stopping at each covered area to dodge the rain
- 5 merkins, 5 squats, 5 dips, 5 burpees at the first island, increase reps by 5 at each stop.
- Finished 3 rounds then the rain let up so we ventured out for some variety
Mosey to handrail…..circuit training
- 3 rounds of the following
  - Easy ups under handrail x 10
  - Beary Sanders up the stairs
  - Box jumps on picnic table x 10
Mosey to parking lot…..more island hopping
- 3 rounds of the following
  - Island #1: Squats x 10
  - run up stairs & across parking lot
  - Island #2: Iron Mike x 10
  - run to the top of the hill
  - Island #3: Squat Jumps x 10
Mosey back to AO.
- Stop at every parking lot island & alternate 10 merkins / 10 squats

MARY:

Flutter kicks x 20 IC
Box cutters x 20 IC
LBC AMRAP for final minute

COUNT-OFF & NAME-O-RAMA
3 PAX: Booster, Treehugger, Bartman

CIRCLE OF TRUST/BOM:
I’ve been listening to the audio Bible lately. I encouraged the PAX to give it a try. Normally when I read I only get through 1-2 chapters at a time, but with the audio version I can easily listen to entire books in one setting. It’s helpful to gain the perspective of hearing it all at one time so that everything is in context.

MOLESKIN:

ANNOUNCEMENTS:

Tag: Treehugger

Pusher’s Late Birthday Que (aka lumpia)

Island Hopping