F3 Knoxville

Block Party

Asylum
Workout Date: 18 Dec 2018
QIC: Rainbow

THE SCENE: Round freezing and foggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Warm up with obligatory SSH x20 on 4ct, Windmills x10 4ct, Rockette x10 4ct, Overhead claps x10 4ct, Rocky Balboa’s x20 4ct
THA-THANG:
Mosey to the “Christmas Tree” to pick up Santa CMU’S that were left to play with. Mosey to lower parking lot.  Obviously, when you get a new toy you don’t want to put it down so…

Run with CMU’S to 4 stations

  • Rows 20,15,10,5 reps
  • Triceps 20,15,10,5 reps
  • BIG BOYS 20,15,10,5 reps
  • Cinder Swings 20,15,10,5 reps
  • Mosey around parking lot after each set of 20,15,10, and 5

Mosey to docks Reps of 20 Freddy Mercury on 4ct and 20 Hello Dolly 4ct bailed after…too icy

Mosey back to pick up CMU’S then back to AO. Ran up and down Baby Hill x3 with 5 Merkins at top each time.

Recover to AO

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Spoke about Giving.  Shared Luke 6:38 as an example of what it looks like to give.  Realized I am to selfish and don’t give of my time, money, and resources the way I should.  Giving is an act of love and is an ACTION.  It’s something we must physically do.