F3 Knoxville

x games

Truck Stop

THE SCENE: cool and breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 SSH, 10 windmill merkins, 10 tempo squats, 10 cherry pickers and 10 baby arm circles (forward and backwards

THA-THANG:

Mosey to Soccer Field

Modified 4 corners with cone in the middle.  Count down from 20, 18, 16, 14, 12, and 10.  After each exercise run to the middle and do 2 burpees.  Then run to the next corner.

  • corner 1 squats
  • corner 2 iron mikes
  • corner 3 lunges
  • corner 4 CDD
  • Boat/Canoe w/ American Hammer
  • jog the end and sprint the length of the soccer field

Round 2

  • count down from 20, 15, 10, and 5
  • corner 1 merkins
  • corner 2 LBC
  • corner 3 SSH
  • corner 4 pickle pounders
  • jog the end and sprint the length of the soccer field
  • Mosey back to AO

MARY:

  • flutter kicks
  • box cutters
  • squats
    COUNT-OFF & NAME-O-RAMA

    CIRCLE OF TRUST/BOM:
    I just finished reading The Long Walk; A true Story of a Trek to Freedom.  It’s amazing what the mind and body can endure and thrive under if you’re mentally tough and you’re determined to survive and accomplish a task.
    MOLESKIN:
    It was a beautiful morning with a light breeze.
    ANNOUNCEMENTS: