F3 Knoxville

Birthday-less Birthday Q

Brickyard

THE SCENE: Partly cloudy 78 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Sun Gods x 34 (Each Direction, Each Position)

Imperial Squat Walker x 15 IC

SSH x 34 IC

OHC x 34 IC
THA-THANG:

Mosey to back lot

Kraken: 8 locations; 34 reps at each location; Make lap of entire lot before going to next location.

  • CDD
  • Narrow Squats
  • 4 ct Flutters
  • Calf Raise Squat
  • 4 ct Shoulder Taps
  • Alt Side Lunge (17 each leg)
  • Smurf Jacks
  • Push-ups

Mosey back to front lot

Apple Turnover: Bear crawl three parking stalls, flip over to crab walk for three stalls. Travel length of front lot.

MARY:
4 ct Flutters x 40 IC
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:
Be engaged (Thanks for the words Cap’n)
ANNOUNCEMENTS: