F3 Knoxville

Return the ring to Mordor

Big Ball
Workout Date: 9 Jul 2019
QIC: Filter

THE SCENE: 72 degrees. Heckin sweaty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH – x25 IC

Cherry Pickers – x10 IC

Annie’s – x7 ea front and back IC

Imperial Walkers – x15 IC 4CT

Captain Thors – x5 IC

THA-THANG:
Indian run with the One Ring (my 3-y/o’s hula hoop) held high over head to the bridge that crosses the creek below the hill. Welsh Dragon across the bridge. Mosey to bottom of Stairs to Mordor for some Dora.

  • 150 LBCs
  • 150 Merkins
  • 150 American Hammers 4CT
  • 150 Jump Squats
  • 1 PAX does the exercise while partner runs to the top of the stairs for 1 burpee and then back down to pick up where partner left off. Repeat until finished.

Indian run back to AO with the One Ring – stopping at bridge to Welsh Dragon across.

MARY:
Flutters – x15 IC 4CT

Edward Scissorlegs – x10 IC 4CT

Boat / Canoe for time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Half Caff, Swanson, Abort, Reverb, Jenner, The Voice, Cowbell, Filter, Amazon on ruck.
MOLESKIN:

From Gandalf –

“It is not our part to master all the tides of the world, but to do what is in us for the succour of those years wherein we are set, uprooting the evil in the fields that we know, so that those who live after may have clean earth to till. What weather they shall have is not ours to rule.”