F3 Knoxville

Ice Melt

Brickyard

THE SCENE: Cloudy, snow flurries, 24 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Arm Circles x 10 ED

5 Burpee OYO

Tempo Squat x 10 IC

SSH x 30 IC

Tempo Merkin x 20 IC
THA-THANG:
Mosey to big lot

Shoulder Blasters:

  1. Arms from hips to over head in front = 30 reps (10 reps with thumbs pointed down, 10 x thumbs in, 10x thumbs up)
  2. Arms out to side to front = 30 reps (same deal with thumbs)
  3. Arms from hips to overhead on side = 30 reps
  4. Over head press = 10 reps

The Cooper (10:1 exercise): At start Burpees, squats, merkins. Lap around outside of big lot. Then 9 reps, lap, 8 reps, lap, etc.

Partner Up

Tammy Wynette:

  • P1 starts with merkin (set of 10) and P2 starts with Squats (set of 10). After 10 completed swap and continue in reps of 10 until each exercise equals 100 reps.

Mosey back to AO

4x4s Until Q says stop

Rugby Hops across lot (length wise)

Wolverine merkin until Q says stop

Bernie back and forth on lot

High Knees back to start

MARY:
Flutters x 30 IC
WWII Sit-ups x 20
Hello Dolly x 20
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Prayer requests/prayer
MOLESKIN:

ANNOUNCEMENTS:
Switchgrass is starting small group study next Wednesday (1/17/18) at 6p. DM him for additional information.