F3 Knoxville

Alphabet Loop

Bomb Shelter

THE SCENE: Low 50s and the rain stopped right before we got started

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

Cherry Picker x5; Piano Tapper x5; Abe Vigoda x5; Tempo Squat x10

THA-THANG:
Mosey to the Duck Pond for a loop workout. Eight stations around the loop, stop at each one and do the exercises each time you run past. Did 5 on first loop than added 5 each subsequent loop till we got to 20 that started going down by 5.

  • American Hammers (2-ct)
  • Big Boys
  • Catalina Wine Mixer
  • Donkey Kicks
  • Explosion Merkins
  • Flutter Kicks
  • Gorilla Humpers
  • Hillbilly Walkers

Mosey back to the Grinder

MARY:
Overhead Claps x40; Seal Claps x20; Grady Corns x10; Hello Dolly x20; Boxcutters x10; LBCs for time

COUNT-OFF & NAME-O-RAMA
5 HIM got to learn their ABCs a little better

CIRCLE OF TRUST/BOM:

When I survey the wondrous cross

On which the Prince of glory died,

My richest gain I count but loss,

And pour contempt on all my pride.

Forbid it, Lord, that I should boast,

Save in the death of Christ my God!

All the vain things that charm me most,

I sacrifice them to His blood.

See from His head, His hands, His feet,

Sorrow and love flow mingled down!

Did e’er such love and sorrow meet,

Or thorns compose so rich a crown?

Were the whole realm of nature mine,

That were a present far too small;

Love so amazing, so divine,

Demands my soul, my life, my all.

MOLESKIN:
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ANNOUNCEMENTS:
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