F3 Knoxville

Opposite & TMI from tweety

The Dog Pound RAW
Workout Date: 4 Sep 2019
QIC: Frosty

THE SCENE: 70, humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

OYO

Coupons

90, 60 and 60 sandbags

3 rucks

Dumbells and kettle bell
THA-THANG:
5 stations with 2 movements at each.  Switch between movements for 8 minutes then switch station.

1.  Merkins and bent over rows

2.  Triceps extension and curls

3.  OH press and upright rows

4.  Squats and straight leg deadlifts

5.  BBS and superman

MARY:
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COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
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MOLESKIN:
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ANNOUNCEMENTS:
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