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
Thank you for the opportunity F3 Knoxville