The Scene:
The Dog Pound – Knoxville, TN – 54 degrees partly cloudy
F3 Welcome and Disclaimer
Warmup:
Baby arm circles
Michael Phelps
KB around the world 10x
KB figure 8s 10x
The Thang:
Mosey to the tennis courts
6 stations on sideline of courts
1) 20x American swings
2) 15x rows
3) 15x goblet squats
After each exercise run to centerline with KB and do 5x mericans w/ row then run back. Drop off KB and run to end line and do 5x mericans, run back to next station.
4) 15x sumo high pulls
5) 10x American Hammers
6) 8x Turkish get ups (4 each arm)
After each exercise do KB lunges to centerline and back. Drop off KB and run to end line and do 5 mericans, run back to next station.
REPEAT 2 times
Farmers walk around court with big KBs as others jump rope
Mosey around both courts
10x mericans
10x shoulder press
10x triceps press
10x bent over rows
MARY
15x Flutterkicks
BOM:
Trust in God to save us not Man
Eph 2:8
For it is by grace you have been saved, through faith—and this is not from yourselves, it is the gift of God— 9not by works, so that no one can boast. 10For we are God’s handiwork, created in Christ Jesus to do good works, which God prepared in advance for us to do.
We make the difference, God planned for us to do his work NOT for us to depend on someone else to do it.
