F3 Knoxville

100’s

Bomb Shelter

THE SCENE:  50s and nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

5 ssh, 5 hand stand push ups, 5 pull ups/body rows, 5 cherry pickers
THA-THANG:

Mosey to church parking lot.

start at fist barrier.

100 reps of each exercise 

  • Curls
  • Military press
  • Block press + leg hold
  • RDLs

Every 20 reps run to end of parking lot and back

EMOM timer going during workout . Start with 1 burpee.  each min increase by 1 rep . When can’t complete reps in 1 min go back to 1

Mosey back to GS
MARY:
No time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
My father didn’t tell me how to live; he lived, and let me watch him do it.”

ANNOUNCEMENTS:
Let’s get together Saturday to watch Tennessee and Michigan