F3 Knoxville

Bear Necessities

THE SCENE: warm Thursday. Cloudy
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
25 four count side straddle hops

30 total arm circles

10 pushups on your own

15 Windmills

15 cherry pickers

THA-THANG:

Indian run to bottom parking lot for Bear (crawl) necessities: 2 cones each side of circle 10-15 yards apart for bear crawls. Workouts at each of 4 cones listed below.  Run 1/2 circle after each set of two cone workout.

set 1:

10 burpies

20 pushups

20 flutter kicks

20 big boys

set 2:

20 bicycle crunches

20 squat jumps

20 hello dollies

20 diamond pushups

set 3:

20 LBC

10 tempo push ups

20 box cutters

20 mtn climbers

Mosey to pavilion for 11’s of bench rows and dips

Mosey to cardiac hill, 2 sets of corner workouts: 10 big boys, 10 no hands push ups, 10 squats, front runners circle back to gather others for round 2.

Mosey to brick pile in parking lot for team 100’s: 100 curls and 100 over head press, partner runs to light pole with 20 side saddle and Bernie sanders back.

Finish with bug swats? and ATM’s

COUNT-OFF & NAME-O-RAMA
3 FNG’s
CIRCLE OF TRUST/BOM:
Staying humble and taking care of one another.  referenced a video from the super bowl.
MOLESKIN:
I hope everyone enjoyed this workout and I very much appreciate each and every one of you!
ANNOUNCEMENTS: