F3 Knoxville

Father’s Day Six-Pack

Equalizer

THE SCENE: 70°. 90% humidity. Gloomy, but not gloomy enough.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers IC
  • Baby Arm Circles IC
  • Tempo Squats
  • SSH IC

THA-THANG:

Not quite warm yet. Did some 7s on the basketball courts: Box Cutters & Hand-Release Merkins

Brought my dad bod & a six-pack of stations at the splash pad to celebrate Father’s Day. PAX rotated through stations and completed AMRAP of the prescribed exercise until the man at the BBS/Dips station completed 20 reps & called “next”. Rinse & repeat. Few miles, many smiles. Stations included:

  • BBS | Dips
  • Calf Raises | Mtn Climbers
  • Flutter Kicks | Merkins
  • Squats | SSH
  • V-Ups | Burpees
  • Box Jumps | Dry Docks

MARY:

  • American Hammers IC
  • LBCs IC

STRETCHES:

  • Groin
  • Hamstring

COUNT-OFF & NAME-O-RAMA

6 PAX

CIRCLE OF TRUST/BOM:

Offer Forgiveness – Seek Forgiveness  – Model Forgiveness

MOLESKIN & ANNOUNCEMENTS: