F3 Knoxville

Bait & Switch Do-Si-Do

Asylum AM

THE SCENE: 44 degrees & gloomy.
F3 WELCOME & DISCLAIMER: Yes, all the right things
WARM-O-RAMA:
SSH, Tie-Fighters, Spider Merkins, Windmills, Rocky Balboa’s, Butt-Touchers & Bernie in the Lot
THA-THANG:

  • 10 Merkins at the bottom of Baby Everest for a faint
  • Route 66 with Partners:
    • Going Up, Partners Alternate work out at Each Pole
      • 1 Man-Maker or Squats
    • LBC’s (While Waiting on the 6)
    • Going Down, Partners help each Other Up at Every other light pole
  • Picket’s Charge with 3 Burpees at Landings
  • Partner Stations at the Overlook (Partners Alternate Which Exercise Each Round):
    1. Station
      • Big Boys (10)
      • X-Factor (10 – 4 Count)
    2. Station
      • Box Jumps (10)
      • Step-Ups (10)
    3. Station
      • Box Cutters (10 – 4 Count)
      • Imperial Squat Walkers (10 – 4 Count)
    4. Station
      • Box Jumps (10)
      • Step-Ups (10)
    5. Station
      • Lt. Dan (10)
      • Hand Release Merkins (10)
    6. Station
      • Calf Raises (10 – 4 Count)
      • Carolina Dry Docks (10)

MARY:
Captain Thor
COUNT-OFF & NAME-O-RAMA
7 HIM’s.
CIRCLE OF TRUST/BOM:
Following the second greatest commandment of loving our neighbor by being present for others. Inspired by early podcast interview by Steam of Junk and how others in the COT circled around and were their for a HIM in need.
ANNOUNCEMENTS:
Wesley House Donations, via Matlock’s March Madness Bracket Challenge