F3 Knoxville

Pyramid Scheme

Asylum
Workout Date: 10 Jun 2019
QIC: Proton

THE SCENE: A nice reprieve from 2 days of rain with plenty of humidity to go around.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hop x 20
  • 1 Burpee
  • Imperial Squat Walker x 15
  • 2 Burpee
  • Merkin x 10 (4 ct)
  • 3 Burpee
  • Baby Arm Circles x 15, Over head Clap x 10
  • 4 Burpee
  • TN Rocking Chair x 15

THA-THANG:

Mosey to the lower parking lot, See Skunk, Stop abruptly, fast mosey…

Pyramid Scheme.    Partner up with someone of similar speed.  Run in the opposite direction and every time you meet do 25 of the following exercises with the exception of burpees which are x 10

  • lap 1 merkins
  • lap 2 merkins, superman
  • lap 3 merkins, Superman, mtn climbers
  • lap 4 merkins, Superman, mtn climbers, Bobby Hurley
  • lap 5 merkins Superman mtn climbers, Bobby Hurley and burpees
  • lap 6 Superman, mtn climbers , Bobby Hurley’s , burpees
  • lap 7 mtn climbers , Bobby Hurley , burpees
  • lap 8 Bobby Hurley’s , burps
  • lap 9 burps
  • lap 10 victory lap

Mosey to the Cloud.

  • 7’s with Box jumps and Bulgarian squats

Mosey through the start point to the base of baby Everest….sike.  No, we are not going to circle up for mary.

  • Grinders x 3 
    • Sprint up the hill 2 burpees
    • Reverse up the hill 4 burpees
    • Sprint up the hill 6 burpees

MARY: Flutter kicks by 30, BBS x 20

CIRCLE OF TRUST/BOM:
Be Proactive in life not Reactive.   If you only react to the day you will be subject to the circumstances that come your way.   Working out in the am before the sun comes up ensures you will get it in.   We can proactive in our spiritual lives and relationships as well.   “Play the ball before the ball plays you”