F3 Knoxville

Run, Forrest, Run

Bomb Shelter

THE SCENE: A bright morning, the muggy air of the evening before blown away on a wind that promised cool gusts to mellow the heat of the afternoon.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: 

Side stradle hops in cadence.
Cherry Pickers
Slow Mosey to Duck Pond
THA-THANG:
Duck Pond

Team core exercises to 100:
LBC
WW2
Flutter Kicks

Alcoa Football Field (1st and 10):
100 yard field marked at 10 yard increments. Perform 10 Merkins, 1 Burpee (11’s) at the 10, sprint the remaining 90 yards. Recover jog back to the 20. Perform 9 Merkins, 2 Burpees, sprint the remaining 80 yards, recover jog to the 30. Repeat until all 100 yards and 11’s have been completed. Plank/core exercise until remaining PAX complete.

MARY:
Danger Zone.
Side Straddle Hops to Kenny Loggins “Danger Zone” with a squat every time the song says “Danger”

End result is 3 and a half minutes of SSH with sporadic squats.
COUNT-OFF & NAME-O-RAMA
Espy
Half Day
Third Base
Grouch
CIRCLE OF TRUST/BOM:

God has made us much more capable than we think we are!

MOLESKIN:

Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.