F3 Knoxville

JUCO Leg Day Meets the Equalizer

Equalizer
Workout Date: 12 Oct 2019
QIC: Mermaid

THE SCENE: Cool, breezy low 60’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers
Baby Arm Cirlces Forward
Baby Arm Circles Backward
Arm Stretches

THA-THANG:

Two laps warm up
Tennis court teaser
Ascending Exercises at each court.  4 courts, 2 lines per side.
Merkin/Bear Crawl
Monkey Humpers / Walking Lunges
Groiners/Duck Walk
Pistol Squats (2 count, for each leg)/Bernie Sanders
Run to hill (repeat series 3x)
El Capitan up hill
Handrail push ups On top of handrails
Handrail Dips
Handrail Pull Ups
Rocky Balboa
Calf Raises
Run down to trail
Hop guide wire, 10 reps every 10 poles
wide merkins
BBS
Diamond Merkins
Squats
Carolina Dry Docks
Run one lap
Leg Stretches
hamstring
Quad
groin
Glutes
Run a lap

MARY:

Windshield Wiper
American Hammers
LBC’s
ATM’s
Gas Pumps
Run a lap

COUNT-OFF & NAME-O-RAMA
6 HIM’s showed up.  One from Memphis, and one FNG.  Welcome Slicnut and Welcome Head Gear (FNG).
CIRCLE OF TRUST/BOM:

Matthew 22:35-40

MOLESKIN:

ANNOUNCEMENTS: