F3 Knoxville

Christmas in Philippines 2022 Asylum

Asylum AM

THE SCENE: cloudy temp 49 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Motivator x 5, slow tempo squat x 10, baby arm circle x 10, overhead claps x 10 flutter kicks in cadence 4 count, mosey to pavillion and Piriformis stretch x 10 secs hold, butt touches squats

THA-THANG:
Merkins x 10 and mosey around Pavillion, heel raises x 10, mosey around pavilion, bigboy sit up x 10 and mosey, flutter kicks x 10
Mosey to the bottom of the Cardiac trail

2 turns and on top 1st exercise Merkins, down back to bottom, repeat with 2nd exercise flutter kicks eack turn, 3rd jump squat, 4th bobby hurleys

Mosey to the to the dragon trail and stop every 3 rd light pole bobby hurley, up to the 4 th pole stations

And Pick and charge all the way to Coliseum

All 4 stations  3 exercises Merkins, Dry docks wide merkins, 2nd lap Bigboy, flutter kicks and Hello Dolly 3 rd lap Squat Bobby hurley and Jump squat

Then Mosey back to Haslam rock and back to pavilion and Piriformis stretch and dip And back to AO

MARY
4 stations high knees side straddle and rocky balboa

Recove

MARY

COUNT-OFF & NAME-O-RAMA
16 Hims brave the workout
CIRCLE OF TRUST/BOM:
Be thankful for health, finance and peace during this Christmas Season.
Christmas is to celebrate peace

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