F3 Knoxville

Impromptu Q

Asylum
Workout Date: 25 May 2021
QIC: Rainbow

THE SCENE: A little thick.  Nice and balmy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Started out with SSH’s 20 on 4ct, Baby arm circles back forward and overhead claps all on 4ct x10. Tempo merkins x10, 4ct mountain climbers x10, a little down and back jog with some rocky balboas
THA-THANG:
Mosey from parking lot up little everest to front part of the park.  At every 2nd light pole do 2 burpees all the way to cross walk.  At Crosswalk grab a rock for 20 curls, 20 tricep extensions, 20 gobblet squats all picked out by the pax. Then mosey to bottom of the escalator for 20 merkins and 20 4ct LBC’s then ride the escalator up 40 squats and 20 merkins at top as well.  Rinse and repeat.  When done mosey to overlook for an ab session of 4ct flutters, freddies, box cutters, and LBC’S all at 20 reps.  Working way back to AO we did two squats at every tree on side of overlook and lunged in between trees.

Mosey back to AO but still had time to go grab rocks for one last session of 20 curls, 20 tri’s, and 20 goblet squats. Then 6:15 and time to circle up.

MARY:
Nope
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Talked about Christ’s charge to us to lead. “As my father has sent me, so I am sending you”.  We can’t wait for things to happen or someone to step up.  We must be men of action.