F3 Knoxville

Positive Ground

Brickyard
Workout Date: 25 Feb 2021
QIC: Natty

THE SCENE: Breezy 50’s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

21’s with 10 MMaker penalty, Windmills IC x 9, Cherry Pickers IC x 10, OH Claps (20)–>Seal Claps(20)–>Behind back claps(20)–>Drop to T-Plank arm circles(10 B & both dir) all in cadence
THA-THANG:
Mosey long way to field…stop at stairs with some fwd & bwd steps, sideways (B), heel stretch & 20 heel risers

  • Run 1 lap around track, go to bleachers for 11’s (Dips & Monkey Humpers) then back to field
  • EZ- 5 Burpees  Broad jumps between ex’s
  • 25 yd line= 25 MKNS
  • 50 yd= 50 BBS
  • 75 yd = 75 Sqt jumps
  • 100 yd= 100 plank jacks
  • Run lap, bleacher 11’s (incline Mkns / Squats)
  • ran out of time…so to the field for 100 yds of lunges
  • Mosey to AO to recover

MARY:
obsolete at Brickyard
COUNT-OFF & NAME-O-RAMA
Simmons, A-Rod, Tractor, Fob, Mr. Wedie, Biohazard, Natty

CIRCLE OF TRUST/BOM:
Positivity–> find your negative tendencies and squash them, hang with positive folks and show gratitude
MOLESKIN:
Prayers for Harrison White’s family following his sudden death
ANNOUNCEMENTS:
Stretch to avoid injury guys

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