F3 Knoxville

The T & Chaco Special

The Project

THE SCENE: Cool and Muggy
F3 WELCOME & DISCLAIMER: Yep. Yep. And yep.
WARM-O-RAMA:

  • Side straddle hops
  • Tempo squats
  • Moroccan nightclub (cuz that’s what we do)
  • Tempo merkins
  • Downward dog stretch
  • Cherry Pickers

THA-THANG: The T & Chaco Special

  • Round 1: 5 minutes of STARFISH alternating with 5 minutes of 4-PT SQUATS (This is the T Special: 4 single-leg squats – squat with other leg out front, then out to the side, then back like warrior 3 pose, then behind squatting leg like a curtsy)
  • Round 2: 5 minutes of SHOULDER TAP PLANK alternating with 5 minutes of FRONT LONGEES (as in Jeff Longee (Chaco) – pronounced like [lunge-ee]. See what I did there?)
  • Round 3: 5 minutes of V-UPS (while transferring yogurt container from hands to feet) alternating with 5 minutes of MERKINS.

MARY:
PROBABLY

COUNT-OFF & NAME-O-RAMA
Chaco, Kickflip, Mathlete, Snaggletooth

CIRCLE OF TRUST/BOM:
TOP Secret – We’d have to kill you.

MOLESKIN:
It was a good old time…

ANNOUNCEMENTS:
KICKFLIP Q on Friday – IPC @ JUCO!