Today YHC had a chance to meet and greet one of guys DR from F3 Knoxville. Love the F3 network and its fun to see how this group is connected across the Nation. When we really got moving with this thing 10 years ago next month – it was a perk I didn’t even consider.
Gathering at the park entrance – early for me – I am usually catching up kind of late. Tropicana had the chance to meet a few PAX.
Quick disclaimer and off we went.
Ran to Wolfpack Mtn right away. At the base we did a warmup circle of pain.
SSH, Imp Walker Squats, Mtn Climbers, and Dying Roach x 20
Up the stairs to 7. Started our modified DIRTY MACDEUCE.
Lunges, Plank Jacks, Shoulder Taps, and Backwards lunges x 20
Down the BOB MARLEY staircase – WEED smell was DANK.
Up the regular staircase.
Arrived at FLOOR 6 to avoid the puddles this time.
Our man from KNOXVILLE stepped up for a COP
We did BBQ Squats, TIE FIGHTER L/R arm cicles, SLOW 3-PT SQUATS with Toe Touch x 20, and one more that my brain can’t remember
Tclaps to Tropicana for stepping up to teach us how they do it in Gnarly Knoxville
Back down Bob Marley staircase and up the regular staircase.
Arrived at FLOOR 6 again. Notice a cooler weather in the air.
Backwards lunges, Monkey humpers, Hip Dips and Flutter kicks x 20
another lap
Back to FLOOR 6. Down the dank stairs up the regular stairs.
We did 20 jump squats OYO, 20 hand release merks OYO, Nolan Ryans x 20, and Freddie Mercury x 20
Down the regular stairs avoiding the Dank Stank stairwell.
To the benches for Step UPs L/R, and Dips.
Back to Flag.
Cool crisp summer moring. Thanks for the opportunity to Q.
You guys get me up in the AM and I appreciate you.
Tclaps to Tropicana for joining us!
