F3 Knoxville

Kraken of the Fountain

Big Ball
Workout Date: 29 Dec 2018
QIC: Snorkel

THE SCENE: Mid-low 40’s, overcast.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Tempo squats x 10 IC
1 burpee
Squats x 10 4-count IC
2 burpee
Squat touch jumps x 10
3 burpee
Tempo merkins
4 burpee
Merkins x 10 4-count IC
5 burpee
Clap merkins x 10
6 burpee
THA-THANG:
Kraken of the fountain
2 different sets of exercises to alternate each round:
First round
1. Merkins 2. Squat touch jumps 3. Mt climbers 4. Burpee 5. Lunge 6. V-up 7. Diamond merkin 8. Split squat
Second round
1. Dry dock 2. Squat 3. Ww2 sit-up 4. Derkin 5. Deadlift touch 6. BBS 7. Door frame pulls 8. Plank jack
Most of us got 3-4 laps around.
Sprints across the field x 7 with 20 LBCs at the end of each.
MARY:
Side v-ups 15 each side
Hello angel x 15 4-count IC
Repeat x 2
40 seconds of LBC
COUNT-OFF & NAME-O-RAMA
10 men woke and slayed the kraken of the fountain. Welcome to Huey from Rwanda!
CIRCLE OF TRUST/BOM:
Only those who risk going too far can possibly find out how far one can go – T.S. Eliot

This is my mantra for 2019. I want to push myself way past my comfort level and break that voice in my brain that tells me to stop. This is mostly about physical endurance for me but if I can break through that wall in my brain I see it bleeding over into work and relationships. At work I want to push myself to be the most productive I can be in my time there. With my wife I want to push my vulnerability to her past my comfort level to the point we are one person in mind.
MOLESKIN:
ANNOUNCEMENTS: