F3 Knoxville

VQ in the Gloom

Quacken

THE SCENE: Getting a bit colder – around 34 deg F. Almost freezing!

WARM-O-RAMA:

SSH x 30. IC
Arm Circles x 15 (each direction), IC
Cherry Pickers x 15, IC
Mosey one lap around the park

THA-THANG:
Mosey to church parking lot

CIRCUIT ONE: ATMs
3 Rounds
A – Alternating Shoulder Touches (4-count) x 15, IC
T – Tempo Merkins x 10, IC
M – Merkins Fast x 10, OYO
That’s 1 complete round, then sprint to top of parking lot and back.

CIRCUIT TWO: Deconstructed Burpees (OYO)
10 down to 1: Decrease reps by 1 each time until you get to 1 each.

CIRCUIT THREE: Leg Exercises
4 rounds, each w/ a different exercise. After each exercise, run shuttle sprint, then 6 inch leg lift for 30 seconds between rounds:

  • Iron Mikes / Lunge Jumps x 30 (1 Count)
  • Calf Raises x 45 (1 Count)
  • Mountain Climbers x 30 (1 Count)
  • Squat Jumps x 30

CIRCUIT FOUR:
Ciabatta Squats (Finisher)

MARY:
Murkan Hammer x 30, IC
Flutter Kick x 30, IC
LBCs x 30, OYO

COUNT-OFF & NAME-O-RAMA
Filter, Herbie, Toucan

CIRCLE OF TRUST/BOM:
Bruce Lee – Be Like Water

ANNOUNCEMENTS:
Brolympics November 9