F3 Knoxville

Don’t Blame Me

Brickyard

THE SCENE: Cold AND  Clear 27 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 25 IC, Toy Soldiers x 20 IC, Cherry Pickers x 10 IC, IMP SQT Walkers x 10 IC, Windmills x 10 IC, Tempo SQTS x 10 IC, Seal Claps / OH Claps / OH Press / Chinooks (B) x 20 IC
THA-THANG:
Grab CMU’s for a Nascar Circuit to the Abutment:  RD 1-20 Bobby Hurleys, RD 2- 20 Iron Mike’s, RD 3- 20 Apollo Ono’s, RD 4- SSH til 6 is up.

Indian Run to back lot (back man does 5 SQTS then catches up

Partner up w/ 4 stations.  Pair completes 100 of each exercise. One partner runs a full lap while other is working on the reps.  Move to next station after all 3 exercises performed 100  x

  • Station 1:  Hand Release MKNS, PLank Jacks, Regular MKNS
  • Station 2: BBS, Crab Reachers, LBC’s
  • Station 3:  Squats, IMP Walkers, Shoulder Taps
  • Station 4:  Linges in Place, MTN. Climbers, Calf Raises
  • Jog Back to AO

MARY:
Flutters, Gas Pumps, Hello Dollies, Freddy Merc’s, Bruce Lee’s, Captain Thors
COUNT-OFF & NAME-O-RAMA
8 PAX- Natty, Spellcheck, Simmons, Fast n Easy, Gmail, BELDING!!!, Drop Zone, Biohazard
CIRCLE OF TRUST/BOM:
Don’t get defensive, own it
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.