F3 Knoxville

Dora 200

Arsenal


THE SCENE:
 60 degrees and clear, perfect for a morning beat down

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

Some SSH, Deep lunge across the court, straddle stretch back. Mosey to the Oval Office.

THA-THANG:
A little Dora action- one partner works while other runs 100m, completes 5 burpees, and 100m back.

  • 100 merkins
  • 200 CMU goblet squat
  • 300 CMU curl and press
  • 200 BB Sit ups
  • 100 lunges-2 Count (originally CMU swings but I forgot what I wrote down)

Mosey back to AO

MARY:
Alternate flutter kicks and LBC for remaining 3 minutes

COUNT-OFF & NAME-O-RAMA
6 and one 2.0

CIRCLE OF TRUST/BOM:
As I go through life’s struggles, as I pity myself and wonder why, I am reminded of a few people in history that I can learn from. Jesus faced the ultimate struggle and sacrificed for us all. Paul struggled and suffered throughout his entire ministry. James reminded us about struggle: Dear brothers and sisters,[a]when troubles of any kind come your way, consider it an opportunity for great joy. For you know that when your faith is tested, your endurance has a chance to grow. So let it grow, for when your endurance is fully developed, you will be perfect and complete, needing nothing. James 1:2-4

MOLESKIN:

None finished this beat down, guess we will have to try again