F3 Knoxville

Gravity

Asylum AM

THE SCENE: 64 degrees, 100% humidity.
F3 WELCOME & DISCLAIMER ✅
WARM-O-RAMA:

SSH x 20 IC

Tempo Squats x 20 IC

Baby Arm Circles x 10 IC
THA-THANG:
1. BLIMPS- Rounds of 20-15-10-5. Each completed with a .33 loop run. Total distance for this= 1.22 Miles

BBSU

Lunges

Imperial Walkers

Merkins

Plank Jacks

Squats

2. Sprints x 4

3. 11’s- Squat Jumps and LBCs from Pier to splash Pad

4. Sprints x2 w/ Merkins

5. Loop Run x2

MARY:
Proton led us in flutter kicks, proton parkers, and burpees. This was a mistake…
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
2 questions: Who do you gravitate towards? Who gravitates towards you? Think about this.

MOLESKIN:

ANNOUNCEMENTS:

F3 Dads Camp in August!