F3 Knoxville

Equalizer Merry Go Round

Equalizer

THE SCENE: Mid 50s. 

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers IC | Windmills IC
  • Baby Arm Circles IC | SSH IC

THA-THANG:

Four Corners on the Track

Round 1

  • Dips x20 at Flag
  • Pull-ups x10 at playground
  • Welsh Dragons to 5 at tennis court
  • Dry Docks x20 at stinky corner

Round 2

  • Step ups x20 
  • Calf raises x20 
  • Walking Lunges x20
  • Single leg bridge x20

Round 3

  • Crab toe touches x20
  • Vups x20
  • Australian foxhole x20 (WWI sit-up, roll into Australian snow angel)
  • Single leg deadlifts x20

Begin each lap at flag circle. Stop at prescribed areas along the way to complete exercises. Do as many laps as possible.

MARY:

  • Flutter Kicks IC | LBCs IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: Prov12:15 – A fool’s way is right in his own eyes, but whoever listens to counsel is wise.