F3 Knoxville

12 Days of Christmas – F3 style

Quacken

THE SCENE: Overcast, 38°F, Feels like 36°F, Humidity 79%, Wind 3mph from SW
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x25 IC
  • Tempo Squats x15 IC
  • Cherry Pickers x10 IC
  • Little of this/that
  • Mosey around the park and out to the UMC Parking Lot.

THA-THANG:

12 Days of Christmas (Bonus points if you sing the exercises to the tune of the song)
Work your way through the song, Do exercise 1, then 2 & 1, then 3, 2 and 1, so on.

  1. Lap around the parking lot
  2. Burpees
  3. Hammers 4ct
  4. Carolina Dry Docks
  5. Iron Mikes 2ct
  6. Plank Jacks
  7. Mtn. Climbers 4ct
  8. Jump Squats
  9. Merkins
  10. Flutter Kicks 4ct
  11. Imperial squat walkers 4ct
  12. 8ct Body Builders

Repeat 12 to 1 one more time.

MARY:

  • 15x Hello Dolly
  • 15x Dead Bug
  • Boat canoe to finish

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
As we come out of this season of Thanksgiving, we are surrounded by a season of ‘mine, mine, mine’ instead of the season of giving. Strive in your life and your family to impart the spirit of giving instead of everyone always wanting for themselves.

MOLESKIN:

ANNOUNCEMENTS:
Convergence and 3rd F at Truckstop on Sat. It’s going to be a great event.