F3 Knoxville

Neuralyzer

Bomb Shelter
Workout Date: 16 Nov 2019
QIC: Snorkel

THE SCENE: Clear and low 30’s. Our hair was freezing at the end.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 20 4-ct IC

Lunge down grinder

Bear crawl back

THA-THANG:

Mosey to Suckmore the long way around the backside of the park

DRIFTERS COMPOUND

Do one rep of each compound exercise then run up the hill for increasing reps of burpees. Increase reps by one after each run.

HR Merkin/Merkin/Clap Merkin

Lunge each leg/Squat/Jump Squat

OH Clap 4-ct/Shoulder Tap 4-ct/Dry Dock

LBC 4-count/BBS/WWII sit-up

Go up to 10 reps

MARY:
Broga
COUNT-OFF & NAME-O-RAMA
10 HIMs
CIRCLE OF TRUST/BOM:
Talked about needing to use this time of year to reconcile with family and friends. We only get one shot at life. Forget what’s in the past and move forward toward a better relationship.
MOLESKIN:
Mt. Suckmore combined with Drifter’s Compound erased all our brains. We got upwards of 8 rounds and 2.5+ miles.
ANNOUNCEMENTS: