F3 Knoxville

Brickyard – back and forth and around in circles

Asylum AM

THE SCENE: Gloom, feeling more humid imo.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

the norm – SSH, Claps, lunges and cherry pickers
THA-THANG:

Bataan Death Crawl
Bear Crawl in a line. Last guy does 5 burpees then runs to catch up, tagging the last guy for his burpees on the way to the front of the line.
Sprint (1 of 2)
First finisher counts out loud after crossing finish line. The following sprinters must listen & remember there lag number as they cross finish.
Circuit
SSH, 100 count
Squat thrusters w/ CMUs
Shoulder Taps
Lunges
Sprint (2 of 2)
To start, first finisher of first sprint will count down from prev. run longest lag number + 5sec., when you hear your number start your sprint! – count down with push ups.

MARY:
Flutter Kicks, planks, box-cutters, BBS & gas pumps

CIRCLE OF TRUST/BOM:
“For many of us, there’s a gap between the compass and the clock – between what’s deeply important to us and the way we spend our time.” – Steven Covey It’s easy to proceed without a plan and procrastinate the things that matter. Let’s ask ourselves, what is our aim. Where do we want our families to be, our kids, our church, our health. “Where there is no vision, the people perish… Proverbs 29:18