F3 Knoxville

Frogger on the Tennis Court

The Dog Pound Ropes & Bells

F3 Disclaimer & Welcome

Mosey to the Tennis Court

Warm-O-Rama

Run to the pooper
Kettlebell Figure-8
Around the world
Halo

The THANG:
Kettlebell Lunge Press – single arm one way other arm back
Kettlebell High Pull – 20 reps (10 each arm)
Bear crawl down and back
Kettlebell windmill – 20 reps (10 each arm)
Bear crawl down and back
Kettlebell Russian swing – 20 reps (10 each arm)
Frog jump down and back
Kettlebell single-arm shoulder press – 20 reps (10 each arm)
Frog Jump Down and back
Kettlebell Squat – 20 reps
Crab walk down and back
Power to the People – 20 reps (10 each arm)
Crab walk down and back
Kettle bell push ups – 20 reps (10 each arm)
Sprint down and back

Repeat with ½ court and half rep!

MARY:
Dealer’s choice

COT:
Count-Off and Name-o-Rama
(No FNGs)

WORD: