F3 Knoxville

Happy Father’s day Asylum Beatdown!

THE SCENE: 72 degrees cloudy sky!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Motivator

Baby Arm circle

Cherry picker

calves stretching

Slow Merkins

slow tempo squat

THA-THANG:
Mosey to the lower parking lot and has 4 stations. Each station has 4 exercises. 10 repetitions each exercises.

1st station: Merkins, Dry docks, Shoulder taps and Diamond Merkins

2nd station : Squat, Lunge, Jump Squat and Hold Squat for 10 secs

3rd station: Side straddle hop, rocky balboa, High knees and 20 secs breathing exercises

4th station: all 4 count -Flutter Kicks, Hello Dolly, Box Cutters and Bigboy sit ups
3 Rounds all Stations:

then Mosey to the Dragon trail

ROUTE 66 : each light pole add 1 squat all the way to 11, And mosey back to light post 1 and start with Jump squat and mosey again back to 1.
then Rocover to the Haslam Rock and mosey to the North of the Colisium.

Doras: start with 25,50,75 and 100 reps x 2 rinse and repeat!

Merkins, Bigboy, dry docks, jump squat

Mosey to the center of the Colisium (all clear)

MARY:
In cadence Flutter kicks 25 4 count, hello Dolly 25 reps 4 count, Box cutters 15 reps and big boy 10 reps. Then mosey back to AO

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Happy Father’s Day and honoring our Mother too! Always exercise and push yourself even you have some aches and pain, Modify your exercises!
MOLESKIN:
My Mom’s Death Anniversary. Praying for all the people who are in pain, praying for all Cheatsheet mentioned. HAPPY FATHER’S DAY TO ALL THE FATHERS!
ANNOUNCEMENTS:

Asylum PM

THE SCENE: 84 degrees warm and sunny with cool breeze
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side straddle hop

Baby arm Circle then reverse

stretching bending forward

Cherry picker

Slow tempo Squat

Merkins

and stretching one leg at a time in squat position with one leg out.

THA-THANG:
Mossy to the North of the Coliseum then Pyramid exercises x 10 reps single count start with following exercises

  • Merkins
  • Dry docks
  • Shoulder Tap
  • Squat
  • Lunge
  • Side straddle hop
  • Then
  • Mossy to the other side of the coliseum down to the steps and field.
    Pick up a rock and perform
  • Biceps Curls, shoulder press, rows and triceps. Every exercise, mossy to the base of the steps and back to do another exercise with the rock until you completed all the exercises.
  • then mossy to the Trees (Tres Amigos) Three Amigos then perform Abs Cocktails
  • 20 count Flutter Kicks, Hello Dolly, Box cutter and Bigboy sit ups.

Mossy again to the stop sign and Bernie sanders with 3 stops with Squats each stop and the last top with Side straddle hop. Mossy to the bat cave and abs exercise, mossy down to the steps and another flutter kicks and run to the steps. And Recover

COUNT-OFF & NAME-O-RAMA

14 HIM came at the Asylum PM

CIRCLE OF TRUST/BOM:
Find Comfort with your life and work hard to achieve your goals
MOLESKIN:
Please say a Prayer to Abacus Mom for full healing and recovery.