F3 Knoxville

Substance

Bomb Shelter
Workout Date: 8 Feb 2020
QIC: Taco

THE SCENE: Cool and clear (nice sunrise before the snow)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 20 SSH IC
  • High knees, butt kicks, toys soldiers
  • 20 t-merks IC
  • Length of the grinder: 4 broad jumps forward, 2 inchworm Merkins back
  • Caterpillar half the Grinder

THA-THANG:
7 of Diamonds at the tennis courts

  • 7 Burpees (bounding between corner)
  • 14 Monkey Humpers ( 4ct.) (Mosey)
  • 21 CMU Curls (Carioca)
  • 28 Thrusters (Mosey)
  • 21 CMU Bent Rows (Mosey, Lunge short sides)
  • 14 CMU Kettle Bell Swings (Burnie)
  • 7 Body Builders (Mosey)
    • Options while waiting on the Six: Block jog, Peter Parkers, Mtn Climbers, Star Gazer, Shoulder Taps, Flutter Kick

MARY:

Roasters: Low Planks, rotating every 30-40 secs, 5 leg lifts at each position
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Tony Dungee- “Succeed with substance, don’t succumb to style”. In a world that often favors style over any substance, be a man that others can count on. Don’t worry about the flash or the the approval of others based on outward appearances.

MOLESKIN: