F3 Knoxville

Friday-Ish

Equalizer

THE SCENE: Could only be better if there were fewer clouds.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

We mosey’d to the flagpole by the water
THA-THANG:
Tabata-ish (20 seconds hard work, 10 seconds rest between rounds, 30 seconds rest between sets)

Totally awesome burpees

A bunch of merkins

Bountiful SSHs

A lot of jump squats

Took to the benches for some dips

Agility work with some Bonnie Blairs

Incredibly we were on our 6s for some LBCs

Switched it up to some dead bugs

How do you do fire hydrants or supermans?

MARY:
We fellowshipped mosey’d, then mosey’d to the shovelflag to time
COUNT-OFF & NAME-O-RAMA
10 PAX no FNGs
CIRCLE OF TRUST/BOM:
Stay accountable to you, your family, friends, and community
MOLESKIN:
Ribbed’s wife, show grace to others
ANNOUNCEMENTS:
F3 picnic Sunday 9/11; Sept 11 memorial stair/hill climb at Lakeshore at 10am on Saturday 9/10