F3 Knoxville

TLINAU

The Dog Pound

THE SCENE: Perfect summer morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • Baby arm circles
  • Imperial walkers
  • Calf raises

THA-THANG:
Insert information about the workout.

  • Mosey to the pee rocks
  • 20 of Charger’s row merkins with pee rocks
  • 25 Freddie mercury with pee rocks
  • 10 of Charger’s row merkins with pee rocks
  • 20 Freddie Mercury with pee rocks
  • Mosey to the parking lot entrance
  • 25 gas pumpers
  • Lunge to the sign

5 rounds of

  • 5 burpee jumping pull ups
  • 10 squats
  • 10 BBS

Mosey back to the AO
MARY:
Hello Dolly’s by I-beam
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
TLINAU = This life is not about us.

MOLESKIN:
I-beam’s brother

Ribbed’s wife

Hammy’s recovery

And all our brothers who are injured or fartsacked.
ANNOUNCEMENTS:
Pencil in 9/11 for a F3 family picnic and smoked meat contest.