F3 Knoxville

Racket on the Courts

Bomb Shelter
Workout Date: 27 Feb 2021
QIC: Drifter

THE SCENE: Warm, overcast, ground was a little damp.

20 SSH, 10 Merkin pumpers, 10 boxer jacks, warm up lap: butt kicks, high knees, side lunges, sprint, hold plank.
Part 1: tennis courts | 25 min

Start at baseline. Crab walk 1 court, 5 reps. Bear crawl 2nd court, 10 reps. Crab walk, 15. Bear crawl, 20. Run back to start.

  • Merkin pumpers all the way down
  • Then single count side lunge all the way down
  • Bear hops
  • Rinse and repeat

Indian run long lap back to grinder. 5 min

Part 2: grinder | 25 min

Now, do all exercises in a row. 5 reps, then 10, 15, 20. When you need a break, run to pull up bars and 2 pull ups. Be sure to fully extend your arms.

  • Up and over merkins single count
  • Iron squat leaps (Iron squat where you jump over the cmu)
  • CMU curl/overhead press
  • Rince and repeat after 20 reps (i.e. back to 5 reps)

20 ankle touches in cadence, 10 six inch crunches, 20 shoulder taps, 10 six inch crunches, 10 super man swims, 10 six inch crunches. Calf raises for time.
8 PAX including 1 2.0

You never know what someone is going through. There is still a lot of bad out in the world. And even when you look at someone, you don’t know what is going on inside for them. So reach out. Connect. Find that one small good thing you can do today, and do it. Maybe in March you can raise some awareness for the hurting people of the world. Do 100 reps of something every day, and show your willingness to reach out and connect with the hurting. Invite them in even if it makes your day a little harder. You might need them as much as they need you.


Arsenal Launch on Saturday March 6! Let’s keep the covid guidelines in mind to help any new folks feel good about coming.