F3 Knoxville

This is the Day

Asylum AM

Pax: (33)

The Scene: Foggy

The Thang:

5:30 COT

  • Toe Touches X20
  • Side Straddle Hop X25
  • Mountain climbers X20
  • Slow squats X20
  • Merkins X20

Mosey to lower parking lot- Stop on the way for CMUs

3 sets of the follow with CMUs

Blockies X10

  • Rows X25
  • Curls X20
  • Overhead press X20
  • Quick Mosey
  • Repeat X3

Drop off CMUs

Mosey to the top of the hill (running trail)

  • Plank 30 seconds

Mosey to the Everest with your battle partner

  • Single leg lunges X300
    • Partner runs Everest
  • Flutter kicks X 30
    • With entire PAX

Mosey to back to the parking lot

Stop half way for 20 Cherrie pickers

Mosey back with two lines. Each group in the back sprinted to the front until we return to the main parking lot

1 minute of the iron cross.

Count-O-Rama: 33

Name-O-Rama

BOM: Psalm 118:24

This is the day that the Lord has made;     let us rejoice and be glad in it.