F3 Knoxville

11’S Are Heaven

Asylum AM

THE SCENE: Clear and nice, 55 degrees at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Warm up with SSH x30 on 4ct, 4ct Windmill x10, Baby Arm Circles (thumbs up and down) x10, Cherry pickers x8, Tempo Merkin x10

 

THA-THANG:
Stayed in AO parking lot to start. 8 CMU’s on each end. Did 11’s starting with Curls and CMU Swings, running back and forth

Second set of 11’s in AO lot of Overhead press and squat

Mosey to playground

11’s there consist of Box jumps and 4ct LBC’s

Mosey to Little Hill

11’s there consist of DD’s Bernie every other trip up and Start jumps at top

MARY:
Back to AO finish with CMU extended flutters and Recover
COUNT-OFF & NAME-O-RAMA
8 HIMs IN Attendance at Asylum
CIRCLE OF TRUST/BOM:
God made us for work. Our vocation is a way to serve others and show others who Christ is.