F3 Knoxville

Don’t sink the ship

Asylum AM

THE SCENE: Weather perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Line up on base line

High knees to one end and back

Heels to butt one end and back

Skip to one end and back

50% sprint one end and back

100% sprint one end and back
THA-THANG:
mosey to the river walk.

  • route 66
  • 5 Burbees
  • 10 Big boys
  • 15 star jacks
  • 20 merkins
  • 25 mountain climbers
  • 30 squats

Repeat 3 times

mosey to cardiac

Backwards run to the 1st turn

Bear crawl to the 2nd turn

Sprint to the hill

repeat 2 times

Top of the hill one last round of:

  • 5 Burbees
  • 10 Big boys
  • 15 star jacks
  • 20 merkins
  • 25 mountain climbers
  • 30 squats

MARY:

COUNT-OFF & NAME-O-RAMA
28 strong
CIRCLE OF TRUST/BOM:
Do not neglect areas of your leadership and don’t sink the boat.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.