F3 Knoxville

Christmas in…June?

Bomb Shelter

THE SCENE: Cooler than it had been
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

2 rep demonstrations of the beatdown.
THA-THANG:
12 days of Christmas style workout. Started with exercise 1, then 2 and 1, then 3,2,1, etc. done on the greenway, stations at light posts

  • 1 burpee by the tree on top of Mt Crumpet
  • 2 kraken burpees
  • 3 diamond merkins
  • 4 BBS
  • 5 jump squats
  • 6 iron mikes
  • 7 flutter kicks
  • 8 monkey humpers
  • 9 WWII sit ups
  • 10 Peter Parker push-up
  • 11 X factors
  • 12 body builders

MARY:
Pax roulette
COUNT-OFF & NAME-O-RAMA
Welcome 010 and Lassie posting down range
CIRCLE OF TRUST/BOM:
Failure is the opportunity to start again more intelligently
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
2.0 workout next weekend. Beer mule July 16 at Moses’s