F3 Knoxville

Tennis Court Circuit

Bomb Shelter

THE SCENE: 42 and Wet…Was able to keep the clouds parted long enough to have a rain free beatdown…
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH ICx25
  • TN Rocking Chair ICx15
  • Tempo Squats ICx10
  • Windmills ICx10
  • Rockettes (Left Leg First) ICx10
  • Squat Jumps x15 on Q

THA-THANG:

Battle Buddy – Following Movements are done together:

  • Burpee Broad Jumps Down
  • Walking Lunge Back
  • Wheel Barrow Down & Back

Tennis Court Circuit:

  • 10 BBS w/twist
  • 06 Hand To Sky Merkins
  • 10 Ankle Touches
  • 06 Squat Jumps
  • 10 X’s and O’s
  • 06 Shoulder Tap Merkins
  • 10 CMU Press
  • 06 Burpees
  • 10 Box Cutters
  • 06 Spiderman Merkins

Half way through Pax go for a run around the block and return to the circuit in the opposite direction.

8 Minutes of CMU Shoulder Work to Finish Out the Beatdown!

CIRCLE OF TRUST/BOM:
Psalm 62 – I encouraged the Pax to spend time in Psalms 62 and find out what that means to them/for them. I explained what it meant for me and my daily battles and life long pursuit of God.