F3 Knoxville

RAW – LZB – QIC

The Dog Pound RAW
Workout Date: 22 May 2019
QIC: La-Z-Boy

THE SCENE: Man that sun is coming out early!!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

This is RAW, we don’t warm-o-rama.
THA-THANG:
1:10 per exercise – 10 second transition time

  • CMU Bear Crawl
  • Slosh Pipe Walk about – heavy
  • KB Swing – 35 lb
  • Jump rope
  • Derkins – BW
  • DB press – 30’s
  • Single Arm CMU Row
  • Curl to OH Press – CMU
  • Cannonball Skull crushers – 45 lb
  • Colt 45’s Clamp Grip – CMU

MARY:
This is RAW – we don’t Mary on RAW
COUNT-OFF & NAME-O-RAMA
8 Strong HIM’s got after it this morning
CIRCLE OF TRUST/BOM:
It’s incredible how much you can feel grateful for things we normally take for granted.
MOLESKIN:
Slosh Pipe was a crowd pleaser (thanks Cosmo) – Mayberry is still acting like he wasn’t smoked yesterday (must’ve been sandbagging) and we had a visitor from the Left Coast – “Pythagoras”
ANNOUNCEMENTS:
Convergence workout at Asylum Memorial Day and the Murph workout at downtown YMCA at 9am.