F3 Knoxville

TRIP TO COLOMBIA

Asylum
Workout Date: 27 Feb 2021
QIC: Judge Judy

THE SCENE: 40s and damp
F3 WELCOME & DISCLAIMER👌
WARM-O-RAMA:

OHC, LBAC(f), LBAC(b), Cherry Pickers, Windmills, Temp Merkins, Mountain Climbers, Tempo Squats, SSH
THA-THANG:
Mosey to small Hill on the East side of the Park:

  • COLOMBIAN NECK-TIE: PAX do varying distance runs and back with increasing colombian neck-ties upon each return to start. Each did about 13 rounds on avg.
  • Mosey to Playground for Aiken Legs: 20 Box Jumps, 20 Lunges, 20 Iron Mikes, 20 Squats
  • Mosey to CMU Parking Lot.  4 Corners: sets of 10,15,20,25 of the following exercises with CMU:
    • Merkin Overs
    • Curls
  • Line up on curb and Battle Buddy Up for DORA: 50 Burpees, 100 Flutters (4ct)

MARY:
No time
COUNT-OFF & NAME-O-RAMA
26 Strong
CIRCLE OF TRUST/BOM:
Proverbs 1: The beginning of wisdom starts with the fear of the Lord.  Do you fear the Lord, or man?
MOLESKIN:
N/A
ANNOUNCEMENTS:
Arsenal Launch.