F3 Knoxville

Merkin Mania

Bomb Shelter
Workout Date: 19 Sep 2020
QIC: Peach

THE SCENE: Around 58 degrees, chilly fall like.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC X25

TEMPO MERKIN X10 IC

LITTLE BABY ARM CIRCLES IC X8 forward/ reverse
THA-THANG:
PAX moseyed from grinder to elementary school. 7 stations set up around playground. Partner started on station while other ran around playground circle.  At Mt Suckmore, partner ran up and down, performing one burpee at top. Partner bear crawled up, completed 2 burpees, and then crawl bear down. Partner continued to run to station to tag out other partner. Continued through stations until rep counts were completed unless at air squat AMRAP where both partners completed once to give arms a break. If done with count at the station, performed plank until partner came back to tag out. Stations were as follows:

– 200 merkins

– 150 diamond merkins

– AMRAP air squats

– 150 hand release merkins

– 60 inch worm merkins

– AMRAP air squats

– 80 spider man merkin 2 CT

PAX moseyed back to AO for Mary.

MARY:

Bear crawl push up to crawl bear push up IC X25

Protractor to dolly

protractor to crunch

Hold the iron cross to overhead claps IC X10

End with LBCs for 2 minutes

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Spoke on personal struggles of the week- feeling burnt out, tired, behind on work throughout.

Sometimes we just need to rely on our self discipline and grind it out some days to get it done. We sometimes won’t always be feeling it but we always need to keep going and put forth the effort as brighter days will come.

MOLESKIN:
“You can’t get much done in life if you only work on the days you feel good.” – Jerry West
ANNOUNCEMENTS:

Coffeeteria to follow beat down

Fellowship at Woodshacks house tonight