F3 Knoxville

Cleaning up the burbs

THE SCENE: 72 94% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Insert information about the warmup.
THA-THANG:

Burden carry 800 meters

30 sandbag cleans

800m run

30 burpees with high pulls

800 m run

21 sandbag cleans

42 merkins

800 m run

15 sandbag cleans

30 merkins

800 m run

9 sandbag cleans

18 merkins

800 m run

Hill work with 10 sandbag high pulls at the bottom of the hill and 10 ruck ball busters (thrusters+good morning) at the top. Lunged across Trader Joe’s parking lot then back down to AO for core work

COUNT-OFF & NAME-O-RAMA
Assfault Barbie Ratchet Archie

Harness your spirit animal

THE SCENE: humid low 70s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 cherry pickers in cadence

10 baby arm circles in cadence 10 reverse baby arm circles in cadence
THA-THANG:

Sloth crawl to parking lot then 10 supple hip squats

Bear crawl back with high knee lunges 10

Gorilla hops to end then mountain climbers 10  4 count cadence then jog back

3 rounds beat the clock 15 minutes

10 CMU press

10 inch-worms

10 lunges with CMU

20 spider merkins (10 per side)

20 side straddle hops single cadence

We made it in 7:32 seconds

3 Bears bear hug relay

3 people  bear hug carry a sandbag of differing weights  to end of parking lot and back while others are doing an exercise until all have completed their run carrying each bag

Hold my Bear:

4 rounds

Bear crawl with CMU pull throughs

10 CMU bearpies

MARY:

Clean-up

50 Squat

25 LBCs

40 SQuat

20 LBCs

30 squat

15 LBCs

40 squat

20 LBCs

50 Squats

20 LBCs

COUNT-OFF & NAME-O-RAMA
Hands Assfault Cheatsheet lillydipper Pele Flashback Waffle House Husker
CIRCLE OF TRUST/BOM:
Be a wolf
Be a Lion

Take nothing for granted Set goals

Be a better person