THE SCENE: Nice, rain washed parking lot. with clear weather.

WARM-O-RAMA:
Traveling warmup over to CMU pile.  Side straddles, bernies, lunges, zombee mosey,
THA-THANG: 4×6

Each HIM stacks 6 CMU’s 4 times.   The stack locations are:

1. At base of hill bowl
2. At top of hill bowl
3. At base of hill bowl
4. Back at CMU source pile

You can cary the cmu any way you want and as many as you want. But you should finish one stack before starting the next one.

When done with the 4×6 we did several of the new Super Burpees.

INTRODUCING a new F3 Exercise – THE SUPER BURPEE

The super burpee is a 28 count burpee (with CMU) consisting of

Count	Reps	Exercise
1-4	2	Merkins (on top of CMU)
5-8	2	Big Boy Sit-ups (lifting CMU)
9-12	2	American Hammers (with CMU)
13-16	2	Bicycles (with CMU)
17-20	2	Curls
21-24	2	Push Presses
25-28	2	Tri Presses

MARY:
Mosey back to AO.  Do modified Super Burpee without CMU like so:

Count	Reps	Exercise
1-4	2	Merkins
5-8	2	Big Boy Sit-ups
9-12	2	American Hammers
13-16	2	Bicycles
17-20	2	Squat Jumps

COUNT-OFF & NAME-O-RAMA
Booster, 5k, Bagger, Snaggletooth, Trolley

CIRCLE OF TRUST/BOM:
“It is for freedom that Christ has set us free. Stand firm, then, and do not let yourselves be burdened again by a yoke of slavery.”  

Don’t let the past define you, you are free in Christ!  You are not a slave to sin anymore!

MOLESKIN:
Please Please Please pray for Tabitha’s health and support for her kids.

ANNOUNCEMENTS:
F3 Olympics comming. https://f3knoxville.com/category/announcements/