F3 Knoxville

Welsh Dragons and 7 of Diamonds

Equalizer

THE SCENE: Foggy and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 20, Grady Corns x 15, Rockettes x 10, Cherry Pickers x 5, BAC x 10 (each way).

THA-THANG:
Indian Run to the top parking lot

Welsh Dragon:

  • Plank position the whole time.
  • Bear Crawl 4 steps
  • Do 1 merkin, 1 plank jack, 1 shoulder tap (each shoulder)
  • Bear Crawl 4 steps
  • 2 merkins, 2 plank jacks, 2 shoulder taps
  • Keep going until you get to 10 of each exercise.

Mosey to flagpole

7 of Diamonds:

  • We did laps around the track stopping at each corner for…
  • 7 burpees on lap 1
  • 14 4-ct flutter kicks on lap 2
  • 21 merkins on lap 3
  • 28 squats on lap 4

MARY:
LBC x 20 (4-ct), side crunches x 10 (4-ct), Freddie mercury x 20 (4-ct)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Matthew 7:33 — “But seek first the kingdom of God and his righteousness, and all these things will be added to you.”