F3 Knoxville

Tough or Dead

Bomb Shelter
Workout Date: 1 Jun 2019
QIC: Butterfingers

THE SCENE: Cool Summer Morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Little Baby Arm Circle’s (FWD/BWD) x 10 4-Count, Cherry Pickers x 10 4-Count, Tempo Squat x 10, Side Straddle Hops x 15 4-Count
THA-THANG:
Cardio – & 7’s ( Body Builder’s @ The Troll Bridge & WW2 Situps @ The Grinder)

Dora Time (2 Rounds)

  • 100 Box Jumps – Farmer Carry CMU
  • 100 Bent Row’s CMU – Bear Crawl to the far side of the bathroom
  • 100 Overhead Press – Lunge to the first basketball goal (CMU Overhead)

MARY:
Ab Kraken – 25 of each (8 Stations) WW2 Situps, Flutter Kicks, Peter Parker’s, Mtn Climbers
COUNT-OFF & NAME-O-RAMA
5 HIM’s to Kickoff June!  Drifter, Hammy, Flash, Napster, Butterfingers
CIRCLE OF TRUST/BOM:
Sometimes when that alarm goes off at 4:30 am we probably ask ourselves why.  Well recently one of our PAX shared a little wisdom with us.  “Getting old ain’t for sissies!”  That really got me thinking about what makes up a good long life, and what we don’t always think about is the suck.  You are going to hurt, your kids are going to keep you up all night, and basically life is just going to keep kicking your ass.  But here at F3 we have a little secret, and that’s the mental toughness we forge each morning.  We are preparing our minds and body for the suck, so when life does get tough we are ready.  Our family and friends rely on this strength, so be prepared and keep embracing the gloom.