F3 Knoxville

Sprints & Core

The Dog Pound
Workout Date: 1 Aug 2018
QIC: Bartman

THE SCENE:  low 70’s…felt good

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Cherry pickers x 10
  • Tempo squat x 10
  • Burpees OYO x 3
  • SSH x 20

THA-THANG:

  1. Sprints up Matterhorn
    • 5 sprints up Matterhorn of decreasing distance
  2. Route 66
    • Run lap around the boat dock parking lot.  Stop at each light pole and do 1 Merkin, 1 Squat at each pole.  2 Merkins, 2 Squats at 2nd pole….up to 11 Merkins, 11 Squats at last pole.
  3. Dora on the Hill (core focus)
    • At baby everest.  Battle Buddy up for the following exercises DORA style.  Partner A runs to the top of baby everest and back while Partner B is doing the exercise.
      • 100 Inchworms
      • 100 Shoulder Taps
      • 100 Thrusters

MARY:

  • Side crunch x 15
  • Peter Parker (Tweet-E in charge on these)

COUNT-OFF & NAME-O-RAMA
6 total:  Tweet-E, Ratchet, Scooter, Moped, Chunks (FNG), Bartman

CIRCLE OF TRUST/BOM:
Life can be a grind.  Be mindful of how you handle this as the leader of your house.

MOLESKIN:

ANNOUNCEMENTS:
Truckin to the Pound;  Kickball Tournament;  F3 Olympics;  F3 Anniversary weekend