F3 Knoxville

Need Gloves

Brickyard
Workout Date: 23 Feb 2021
QIC: Fast-n-Easy

THE SCENE:  37’ and Noice!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, 1 hand release Burpee

Tempo Squats 2 Hand Release Burpee

Tempo Merkin 3 HRB

shoulder burners 4 HRB

THA-THANG:
Mosey to the planters

11s inclines/derkins

mosey to the field

1 merkin every 5 yards to the end, but you have to bear crawl between

1 Burpee every 5 yards to the end, but mix,

0-25 – run

25-50 Low Crawl

50-25 duck walk

25-0 bear crawl

suicides 0-20

Stand up every 10 yards to the end, bear crawl between

bear to the 50, 5 Burpees, bear to the end

Suicides 0-20

mosey back to the front, bearway-to heaven

MARY:
1 set, 100 flutter, 75 box cutter, 50 hello dolly, 25 Bruce Lee
COUNT-OFF & NAME-O-RAMA
6 HIMs
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Leave a Reply