F3 Knoxville

Living an abundant life (with lots of coupons)

Asylum AM

THE SCENE: asylum, clear and cold (14F).
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

2 loops around the parking lot, then pick up “coupons” (firewood blocks from the back of a truck) to be carried the whole workout.

SSH 30 reps with coupons

Slow merkins 5 rep with star pose both sides

big arm circles both arms with coupons

mogul jumps over coupons 10 reps 4 ct

TIE Bombers (lunge position with baby arm circles with coupons 15 forward and 15 backward)

Skaters (4ct) 15 reps with coupons optional

Wide merkins and narrow merkins 10 ct over coupons

5 more slow merkins

 

THA-THANG:

Buddy up with Battle Buddy then Cadet salute holding coupons with pax bear-block crawling thru the tunnel

mosey to the playground:

11’s pistol squats(alternating both legs/11’s Star jacks (coupons) and CDD’s

mosey to pavillion

11’s rows and dips/11’s flutter kicks(4ct)BBS

mosey to far parking lot.

yonder in the distance lay 3 logs with musher harnesses attached…

8 volunteers drag the logs around the lot while the other pax does Burpee Merkin ladders until all the logs are back,

rinse and repeat with new volunteers x1

mosey back to the AO

MARY:
plenty of abs in the 11’s of flutter kick and BBS earlier
COUNT-OFF & NAME-O-RAMA

21 PAX strong

Charmin, Frenchie, Mogul, Ribbed, Coolio, Gardener, Woozy, Cheatsheet, Catgut, Fabio, Gibbler, Denied, Fur Coat, Tollbridge, Pusher, Bowflex, Doubtfire, Beans, Rainbow, Code Brown

 

CIRCLE OF TRUST/BOM:
Abundance. It is hard to beat the true fellowship at 5:30 AM experienced in the PAX, Though no one can afford their salvation, abundance comes through application of discipline in each area of the heart, soul, strength and mind.  “I came that they may have life and have it abundantly” John 10:10