F3 Knoxville

The kraken gave a lesson in time management

Speedway
Workout Date: 10 Nov 2022
QIC: Burnout

THE SCENE: Brisk East Tennessee morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 penalty burpee’s due to me being late

THA-THANG:

Kraken with stairs

each station starts with 10 and increased by 5 reps once you made the circuit

  • Guard rail rows
  • Calf raises
  • Merkins
  • Big Boys
  • Squats
  • Iron rockets

MARY

played a little game of 21’s – w/5 penalty burpees due to someone not knowing how to count

leg lifts

COUNT-OFF & NAME-O-RAMA
Burnout, Shoelace’s, Rep Sleepy, Grouch, Pennies, Half Day, Streaker, Doppelgänger
CIRCLE OF TRUST/BOM:
“Rejoice in hope, be patient in tribulation, be constant in prayer.”
‭‭Romans‬ ‭12‬:‭12‬ ‭ESV
MOLESKIN:
Quite a lesson in time management
ANNOUNCEMENTS:
We are collecting pre-lit Christmas trees for Emerald Youth Foundation. Donations are accepted as well. See Pennies for details.