F3 Knoxville

Tag: Welch’s

What goes up must come down

AO: asylum-am
Q: Gibbler (Tim Basch)
PAX: Bunny, Cat Gut (Mike Davis), Cosmo 2, Double Wide, Dung Beetle (Scott Kimsey), Fabio (Joe Hamilton), Gibbler (Tim Basch), Hot Tub (John Muller), Matlock (Bill Maddox), Rainbow (Curt Wright), Sawdust, Scott McGuire (Cinco), Welch’s, WORM
FNGs: None
COUNT: 14
WARMUP: lunges-toy soldier-ssh- and gate opener
THE THANG: mosey to overlook. Escalators with 10 merkins 20 squats and 30 lbc on both sides of the oval with a burpee at the stairs. Round two was 5 HR merkins and 10 jump squats and 15 froggy crunches
MARY: captain Thor until 6:15
ANNOUNCEMENTS:
COT:

trip into a deck of cards

AO: asylum-am
Q: Dung Beetle (Scott Kimsey)
PAX: Waxjob (Josh Brady), Welch’s, Snitch (Cory Beilharz ), Matlock (Bill Maddox), Dung Beetle (Scott Kimsey)
FNGs: None
COUNT: 5

WARMUP: SSH, Tempo Merkin, Tie Fighters, Imperial walkers
THE THANG: mosey up to the overlook. used the card workout app – crunches, hops, merkins, squats, one lap. return to AO shortened round of side crunches, gas pumpers, hello Dolly’s , CDDs
MARY:
ANNOUNCEMENTS: Forg3 coming up
COT: Listen to them how to share Him!