F3 Knoxville

Duck and Weave

Quacken
Workout Date: 14 Jun 2019
QIC: Filter

THE SCENE: 55 degrees! 55 DEGREES Y’ALL!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers x10 IC

Tempo Squat x10

SSH x25 IC

Annie’s x7 IC each way each arm

Moroccan Night Clubs x20 IC

THA-THANG:
Mosey to Gresham Upper Lot

  • Line up and Duck Walk from mid point to stop sign and back

DORA back at mid point @ cones – 1 partner runs to stop sign at the bottom and back while the other does the thing

  • 150 Merkins
  • 175 BBS
  • 200 Squats
  • 250 Flutter Kicks – 1CT (or 2CT if you’re bad at math)

MARY:
Mosey back to church lot.

Bear crawl one end to the other, do 5 Captain Thors, bear crawl back to the start, do 5 more Captain Thors. Plank O Rama til time.
COUNT-OFF & NAME-O-RAMA
Wilson, Herbie, Abort, Swanson, Duggar, Filter
CIRCLE OF TRUST/BOM:
Isaiah 40:31 – “But those who hope in the Lord will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.”
MOLESKIN:
Don’t take for granted your preparation and discipline when you Q. It’s easy to take it for granted when you’ve got a regular crew that gets into a rhythm. Stay alert. Stay focused.
ANNOUNCEMENTS:
July 4 parade in Farragut

July 1 VQ for Wilson!!!