F3 Knoxville

L&N AMRAPs

Big Ball
AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: Postman (Scott Colby), G-6 (Rick Kuhlman), vanilla, Secret Shower (Alex DeRusha), Air Gretzky (Kenton Gullion), Tinker Bell, Cowabunga, Implant
FNGs: None
COUNT: 9

WARMUP:
SSH, Arm Circles, Michael Phelps, Tempo Merkins, Tempo Squats, Rockettes, lap around the field

THE THANG:
went to coupon pile at L&N

AMRAPS of 5 minutes with 20 reps of 2 exercises with runs in between

Curls and Merkins, OH Press and Squats, Tricep Extensions and BBS, KB Swings and Dry Docks, Front Raises and Lunges, Thrusters and LBCs

Finished with 10 reps of all the weighted exercises and sprints

MARY:
none

ANNOUNCEMENTS:
Convergence on the 20th

COT:
in all settings the goal is first and foremost Christlikeness