F3 Knoxville

2018 IP revist

Bomb Shelter

THE SCENE: said it once say it all summer, warm and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

walk with blocks. OH carry , rev lunge, rielf carry to the baseball field.
THA-THANG:

Thang 1:

  • 15 Burpee block jump overs
  • 50 HR Merkins
  • Broad Jump 10 yrds out and back
  • 14 BBJO
  • 50 goblet squats
  • BJ 10yrd O/B
  • 13 BBJO
  • 50 Leg Raises w CMU at arms extended
  • BJ 10yrd O/B
  • 12 Burpee block jump overs
  • 50 HR Merkins
  • Broad Jump 10 yrds out and back
  • 11 BBJO
  • 50 goblet squats
  • BJ 10yrd O/B
  • 10 BBJO – most the pax made it here in the 30 min allotted
  • 50 Leg Raises w CMU at arms extended
  • BJ 10yrd O/B
  • 9 Burpee block jump overs
  • 50 HR Merkins
  • Broad Jump 10 yrds out and back
  • 8 BBJO
  • 50 goblet squats
  • BJ 10yrd O/B
  • 7 BBJO
  • 50 Leg Raises w CMU at arms extended
  • BJ 10yrd O/B
  • 6 Burpee block jump overs
  • 50 HR Merkins
  • Broad Jump 10 yrds out and back
  • 5 BBJO
  • 50 goblet squats
  • BJ 10yrd O/B
  • 4 BBJO
  • 50 Leg Raises w CMU at arms extended
  • BJ 10yrd O/B
  • 3 Burpee block jump overs
  • 50 HR Merkins
  • Broad Jump 10 yrds out and back
  • 2 BBJO
  • 50 goblet squats
  • BJ 10yrd O/B
  • 1 BBJO
  • 50 Leg Raises w CMU at arms extended
  • BJ 10yrd O/B

MARY:
Tabatta Mary- 30 sec on 10 off- Bear crunch, side plank- repeat for time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
“Confidence is preparation. Everything else is beyond your control”- Richard Kline

“When you have confidence, you can have a lot of fun. And when you have fun, you can amazing things. “- Joe Namath
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.