F3 Knoxville

Epiphany tour

Asylum AM

THE SCENE: Gloomy fog, cold but very tolerable
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:

25 SSH in cadence, 10 froggy squats in cadence, Tie fighters, Rockettes and 10 Merkins in cadence
THA-THANG:

  • 25’s at baby Everest with box cutters at the bottom and Grady Corns at the top (5 box cutters, 20 Grady Corns, 10 box cutters, 15 Grady Corns, etc)
  • Mosey to the Overlook, partner up. One partner does AMRAP, other partner runs a lap, then switch.  Exercises were Merkins, Jump Squats, Big Boy Situps, Burpees
  • Mosey to the small pullup pavillion, sprint the last 100+ yard through the parking lot
  • In the small pullup pavillion, 5 pullups, 10 merkins, 4 pullups, 10 merkins all the way down to 1 pullup
  • Mosey back to the AO, sprinting through the last parking lot.
  • Cash it out with ATM’s.
  • MARY:
    Freddy Mercury for the last 30 seconds or so
    COUNT-OFF & NAME-O-RAMA
    and Newton!!!
    CIRCLE OF TRUST/BOM:
    Though it may be time to take down your Christmas light, choose to keep your light glowing with the joy of Christ’s presence with you
    MOLESKIN:

We prayed for:

  • Asylum member Cloud9 – for his health
  • Sawdust and his daughter – for her upcoming baptism

ANNOUNCEMENTS:
No announcements.  Was generally thought to be a tough workout but Newton really crushed it.