F3 Knoxville

Author: KY

No Cardio

THE SCENE: warm and wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
little baby arm circles, side straddle hops, tempo merkins, Tempo squats, cherry pickers

THA-THANG:
Workouts were in a circle. Pax had to Frog jump, bear crawl, or crab walk to each workout station. Reps started at 12 and each time you made it around the circle your rep count went down by 1.

  • Reverse merkins
  • LBC
  • Decline merkin
  • Merkin
  • Ww2
  • Pickle thrusters
  • Squat
  • Bulgarian squat split

MARY:
Asked Pax lead different ab exercises for the last few minutes.

CIRCLE OF TRUST/BOM:
James 2:2-4
MOLESKIN:
Warm ups are important.

Spring Forward 20 Hills

THE SCENE: Bright and sunny.  The sky was clear and the air was brisk.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Arm Circles

Tempo Merkins

Shoulder Taps

High Knees and Skips around parking lot
THA-THANG:
Started on top of Butterfingers’ hill.  We did 20 merkins at the top and 20 squats at the bottom.  We reduced the merkin and squat rep each time we ran up the hill.  Total of 210 merkins and squats if completed.

MARY:

COUNT-OFF & NAME-O-RAMA
Butterfingers, Espy, Hammy, Fins, Drifter, Smoke, KY
CIRCLE OF TRUST/BOM:
Colossians 1:9-13

9 For this reason, since the day we heard about you, we have not stopped praying for you. We continually ask God to fill you with the knowledge of his will through all the wisdom and understanding that the Spirit gives,[a] 10 so that you may live a life worthy of the Lord and please him in every way: bearing fruit in every good work, growing in the knowledge of God, 11 being strengthened with all power according to his glorious might so that you may have great endurance and patience, 12 and giving joyful thanks to the Father, who has qualified you[b] to share in the inheritance of his holy people in the kingdom of light. 13 For he has rescued us from the dominion of darkness and brought us into the kingdom of the Son he loves,
MOLESKIN:
N/A
ANNOUNCEMENTS:
N/A