F3 Knoxville
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Bomb Shelter

THE SCENE: Warm morning with the gentle sun
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSHx15 in cadence

Arm Circles

THA-THANG:
A solo version of Dora. 100 total reps of each exercise, running to the troll bridge as needed as rests during the exercises. Once finished with one the exercises, a 200 meter bear crawl was the reward before starting over

  • Merkins
  • CMU squats
  • CMU curls
  • BBS

MARY:
Flutter kickx15

Box Cuttersx20

LBCx 2 min

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Quick word on togetherness
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

One comment

  1. Typo in the post: the runs were as “rests” when needed for the exercises. Has been fixed now

Comments are closed.


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