F3 Knoxville

Bears on JUCOmanjaro

JUCO
Workout Date: 17 Jul 2019
QIC: Spotter

THE SCENE: 75* and half a percent less humid than usual. Nice surprise shower at the end to cool us off.
F3 WELCOME & DISCLAIMER Yep
WARM-O-RAMA:

  • 10xCherry Pickers
  • 1xBurpee
  • 15xlbac forward
  • 2xBurpees
  • 15xlbac backward
  • 3xBurpees
  • 10xWindmills
  • 4xBurpees
  • 10xTempo Squats
  • 5xBurpees
  • 40xCalf Raises (Boosters)
  • 4xFailure to Launch

THA-THANG:
Mosey to JUCOmanjaro and partner up.

One HIM performs 10xMerkins, 10xSquats, 10xBBS while the other HIM bear crawls up JUCOmanjaro. HIM performing exercises sprints to catch the bear and they swap places. The PAX knocked this one out of the park and summited JUCOmanjaro in record time.

Mosey to Maple Street parking lot, stopping for 6 burpees on the way, and grab a different partner.

One HIM runs clockwise and the other counter-clockwise around the building. Short sides of the building were covered using burpee broad jumps and Frogs/Lunges. When you pass your partner on the front of the building perform 30 supermans as a team. When you pass on the back of the building perform 30 Heels-to-Heaven as a team. You get a freebie if you pass on the end caps.

MARY:
Nothing like a free shower to end the workout.
COUNT-OFF & NAME-O-RAMA
11 HIMs gave JUCOmanjaro a bear hug this morning
CIRCLE OF TRUST/BOM:
Being uncomfortable is necessary for growth. Don’t be afraid to step out of your comfort zone for the sake of getting better. Practicing those things that make you uncomfortable will make you better at them…like burpees and bear crawls.
MOLESKIN:
None
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.