F3 Knoxville

Turkey Burn & Churn

Brickyard

THE SCENE: A brisk 48 degrees calm & clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

21’s which yielded a penalty of 10 burpees since Switchgrass was 5 off, Windmills, Cherry Pickers, OH Claps, Seal Claps front & rear, OH Press in the Peoples Chair

Mosey to the track

THA-THANG:
3 rounds, each start with one lap around the track and aa set of bleacher stairs

Round 1: (lunge b/w yardage)

  • EZ 10 Burpees
  • 25 Yards = 25 Merkins
  • 50 Yards = 50 BBS
  • 75 Yards = 75 Squat Jumps (pain)
  • 100 Yards = 100 Plank Jacks

Bernie to end zone for ROUND 2: (bear crawl b/w yardage)

1 lap around, bleachers

  • EZ 10 Man Makers
  • 25 4 ct. Mtn Climbers
  • 50 Am Hammers
  • 75 Imp Sqt Walkers
  • 100 Smurf Jacks (pain)
  • Bernie back
  • 1 lap around, bleachers
  • ROUND 3: (jog b/w yardage)
  • EZ 10 pickle pounders
  • 25 Supermans
  • 50 Bird Dogs
  • 75 Squat Press
  • 100 SSH
  • Bernie back to EZ
  • Finish with one more lap and a set of bleachers
  • Return to AO
  • MARY:
    Flutter kicks, Gas pumps (Switchgrass primed the pump on the 1st set), FReddy Mercuries, Alt Crab reachers, Press Ups, supermans
    COUNT-OFF & NAME-O-RAMA
    4 HIMS:  Switchgrass, A-Rod, Fast-N-Easy, Natty
    CIRCLE OF TRUST/BOM:
    Positivity is infectious, spread it
    MOLESKIN:
    Pray for travelers & Herbie
    ANNOUNCEMENTS:
    Coffee outside what are we gonna do????