F3 Knoxville

A little hardship on a hill

JUCO
Workout Date: 17 May 2019
QIC: Spotter

THE SCENE: 64* and muggy. No rain, but it felt like it had by the end of the workout.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 Cherry Pickers, 15 Rockettes, 30 SSH, 10 Tempo Merkins, 10 Tempo Squats
THA-THANG:
Mosey to the courtyard for a nice chest complex:

Find a spot on the brick wall and perform:

  • 20 Box Jumps
  • 20 Diamond Merkins
  • 20 Box Jumps
  • 20 Werkins
  • 20 Box Jumps
  • 20 Merkins

Mosey to the CMU pile behind the maintenance shed and partner up. Each team grabs one CMU and heads over the Stadium Hill. One partner runs up the hill and performs one burpee before coming back down and taking over for their partner performing:

  • 100 CMU Overhead Press
  • 150 CMU Curls
  • 200 CMU Squats
  • 250 CMU Flutter Kicks

Head back to the shovel flag for some Mary.

MARY:
20 Imperial Walkers, 15 Merkins, 20 SSH, 15 Hills to Heaven, 20 Freddie Mercury
COUNT-OFF & NAME-O-RAMA
9 HIMs made it out to JUCO to kick off their weekend. We definitely missed some HIMs that fartsacked, just means they’re more rested for additional burpees next week.
CIRCLE OF TRUST/BOM:
Take joy in your trials and tribulations, as they are what make you stronger.
MOLESKIN:
It’s been great seeing JUCO continue to grow and seeing new faces out here each week. Be sure to encourage those that have been sporadic in posting.
ANNOUNCEMENTS:
Hardship Hill tomorrow!