F3 Knoxville

Around and around

Equalizer

THE SCENE: about 40 with some chilly wind.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x20, Windmills x10, Tempo Squats x10, Grady Corns x15, little bit of this and little bit of that.  Also did a warm-up mosey around the track.

THA-THANG:

5-minute complex:

  • 1st minute — reverse lunges
  • 2nd minute — reverse lunges + squats
  • 3rd minute — reverse lunges + squats + inch-worms
  • 4th minute — reverse lunges + squats + inch-worms + merkin
  • 5th minute — reverse lunges + squats + inch-worms + merkin + shoulder taps

Around and around.  Did 6 rounds adding an exercise each time.  In between rounds, we worked on sprints on the soccer field increasing our speed each time til 100% sprint after 6th round.

  • Round 1 — 10 burpees
  • Round 2 — 10 burpees + 10 iron mikes
  • Round 3 — 10 burpees + 10 iron mikes + 10 jump-knee-tucks
  • Round 4 — 10 burpees + 10 iron mikes + 10 jump-knee tucks + 10 squat jumps
  • Round 5 — 10 burpees + 10 iron mikes + 10 jump-knee tucks + 10 squat jumps + 10 plyo-merkins
  • Round 6 — 10 burpees + 10 iron mikes + 10 jump-knee tucks + 10 squat jumps + 10 plyo-merkins + 10 v-ups.

Took a mosey around the track doing some dips along the way.  Stopped at the small basketball court for a merkin ring-of-fire.

MARY:
Just enough time for some flutter-kicks.

COUNT-OFF & NAME-O-RAMA
7 HIMs.

CIRCLE OF TRUST/BOM:

1 Timothy 2:1–6

[1] First of all, then, I urge that supplications, prayers, intercessions, and thanksgivings be made for all people, [2] for kings and all who are in high positions, that we may lead a peaceful and quiet life, godly and dignified in every way. [3] This is good, and it is pleasing in the sight of God our Savior, [4] who desires all people to be saved and to come to the knowledge of the truth. [5] For there is one God, and there is one mediator between God and men, the man Christ Jesus, [6] who gave himself as a ransom for all, which is the testimony given at the proper time. (ESV)