F3 Knoxville

Asylum Saturday AM

Asylum AM

Warm o rama:

Side straddle hop

Motivator

Merkins in cadence

Imperial walker in cadence

Twisties in cadence

Cherry picker

Stretching calves

THE SCENE: Cold 36 degrees and with some Flurries and cloudy skies


F3 WELCOME & DISCLAIMER DONE
WARM-O-RAMA:

Side straddle hop

Merkins in cadence

Imperial walker in cadence

Twisties in cadence

Overhead clap

Cherry picker

Stretching calves


THA-THANG:

Route 66 at the Dragon trail

1st exercise Merkins single count starting at 1 for every light pole

2nd Carolina Dry docks

3rd Squats

Mosey to Caribbean Island

all 4 stations (Island) will do each exercises then Mosey Back to first island and do the next exercise.

1st 10 Flutter Kicks 4 count

2nd Hello Dolly 4 count

3rd Merkins 4 count

4th Diamond Merkins

Roll the exercise dice and do the exercise until the 6 arrives.

Mosey to Dragon Trail and

Nickel, Dime and Quarter

for every 3rd light pole. Recover and

Mosey to Coliseum

The Coliseum

All diamond bases will do

1st Merkins, Dry Docks & Shoulder Taps

2nd Flutter Kicks, American Hammer & Hello Dolly

3rd Jump Squats, Bobby Hurleys & Squats

Rolle the Exercises Dice

Then Mosey to Haslam Rock and back to AO.

COUNT-OFF & NAME-O-RAMA
A 13 HIMs getting better
CIRCLE OF TRUST/BOM:
Word of the day:

Every person has problems and like @matlock mentioned live 1 day at a time.
Matthew 6:34

Living Bible

34 “So don’t be anxious about tomorrow. God will take care of your tomorrow too. Live one day at a time.Thank you for the opportunity to lead the Q.