THE SCENE: Cold and Snowyish
F3 WELCOME & DISCLAIMER
Walked through the importance of cadence and how to call it.
- SSH IC * 15
- Merkins IC * 15
- Imperial Walkers IC * 15
Mayberry took over
- 50 pullups
- 50 Burpees
- 100 Merkins
- 100 V-Ups
- 200 Squats
- 200 gas pumpers
- Alternate between SSH, Flamingos and Step ups
I-Beam took over and showed us how to run the ab cycle.
Six Minutes Of Mary aka 6MOM Routine, Mary An abdominal #Routine of no specific composition as long as it promotes #TBQ. Inspired by psycho-killer with the 7-minute ab workout in Something About Mary.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Junk delivered a great message that can be found here: https://www.f3knoxville.com/not-my-timing-but-yours/
Also, walked us through the importance of the BOM for our PAX. How the BOM is one of the biggest parts of F3 and shouldn’t be glossed over.
Great turnout on a cold snowy day. We met at the Pav-A-Lon and had coffee brewing for coffeeteria at the end of the workout. Hardbody really brought donuts!!! Hopefully we demystified the Q and we’ll see a couple of guys jump on rotation.
Hardship Hill obstacles, 3rd F on 12/7