F3 Knoxville

Bunnies Classic Hits!

Asylum AM

The scene : 37, Breezy

F3 Welcome & Disclaimer

THE THANG:

Disclaimer

Side straddle hop IC X 20

Imperial squat walker IC X 10

Baby arm circles Forward IC X 11

Baby arm circles Backward IC X 10

Cherry Pickers IC X 10

Mosey…

Stop half way to stairs

Bodies hit the floor 

  • Start in Plank position the song says bodies hit the floor do donkey kick when they count(1,2,3,4) do a burpee(or bropee)
  • 26 total donkey kicks
  • 21ish total burpees

Mosey to wall, 1 minute wall sit

Bunny hop 30’s At the Steps

30’s with froggy squats at the top and big boy sit ups bottom

Bunny Hop up steps, crab walk or bear crawl down

Mosey back toward AO stop half was for

Roxanne meets Al gore

  • Start in Al gore position.  When your hear Roxanne drop and do 1 Merican, when you hear red light squat jump.  Always in Al gore when not doing Merican’s or squat jumps
  • 26 total Merican’s
  • 24 total squat jumps

Mosey to bottom of Cardiac Hill

Back pedal to first turn

Bear crawl to second turn

Back pedal to the top

Moby (boat/canoe)

  • When you hear bring sally up boat, bring sally down canoe

Name O Rama: 19

BOM

Procrastination 

Procrastination is an easy trap to fall into, especially for me in my spiritual life.  Tomorrow is not promised, so replace “I put off today what can be tomorrow” with Proverbs 6:4 “Don’t put it off; do it now! Don’t rest until you do.”

Try to do something this weekend you have been putting off that you know you need to do.

Proverbs 6:4 

“Don’t put it off; do it now! Don’t rest until you do.”

Luke 12:40 

“You also must be ready, for the Son of Man is coming at an hour you do not expect.”