F3 Knoxville

Killer T’s

Bomb Shelter

THE SCENE: Nice. Darker Mornings.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 15 in cadence
  • LBAC x 10 in cadence (repeat the other way)
  • Turkish Get Ups – Practicing the movement
  • Trotting to the workout cones and back.

THA-THANG:
Killer T’s – like Killer B’s but with T’s. Pretty Obvious

  • Tony Hawk Burpees x 10
  • Trot to the next cone
  • Thrusters with CMU x 15
  • Trot to next cone
  • T-Merkins x 20
  • Trot to the Tip (Apex) and back to first cone
  • Repeat

MARY:

  • Flutter Kicks
  • LBCs
  • Arm Stretches
  • Squats

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Glory – Assigned Weight and Significance

“It would seem that Our Lord finds our desires not too strong, but too weak. We are half-hearted creatures, fooling about with drink and sex and ambition when infinite joy is offered us, like an ignorant child who wants to go on making mud pies in a slum because he cannot imagine what is meant by the offer of a holiday at the sea. We are far too easily pleased.” – CS Lewis

MOLESKIN:

ANNOUNCEMENTS: