F3 Knoxville

Route 66….kinda

Truck Stop

THE SCENE: 68, very nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

A poorly drawn map was shown for the warmup
THA-THANG:
Route 66 but there was more than 11 light poles.  Run to a light pole,  do 1 rep, run to the next pole and do 2 reps… keep adding 1 rep until you get to the next exercise and then start over at 1 rep and repeat.  The route covered most of the truck stop.  We did 2 laps.

  • Merkins
  • Squats
  • BBS
  • Calf raises

The last route was 1 rep or each of the 4 exercises at each pole and add a rep at each pole.  Think this one had 10 stops.

MARY:
Ring of fire merkins from 5 reps to 8 reps

Champ led us in flutter kicks

COUNT-OFF & NAME-O-RAMA

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