F3 Knoxville

It’s a Good Day to Have a Good Day

#HOMEWOD

Welcome/Safety-Brief/Intro

  • Welcome to F3: Fitness – Fellowship – Faith —> Quarantine Edition
  • My name is Steam and I’ll be your virtual QIC today.
  • You’re doing this on your own volition today
  • Modify as you need but push yourself!
  • This is going to be short and sweet 40 minute burn today – make it count!

Warm-Up Xs

  • SSH (duh): 10 (1 count)
  • Imperial Walkers: 10 (1 count)
  • Windmill: 10
  • Rockette: 10 (1 count)

THA THANG/PT

10 Minutes – 10 Exercises —> Do this 2x

  • ( Before you start the exercises – run 1 mile or for 10 minutes )
  • On your run pre and post exercises – I encourage you to have an open dialogue with the Lord – check in and tell him how you’re doing and going into Easter weekend, lay something down at His feet.

The Exercises

  • SSHs (Side-Straddle Hops)
  • Merkins
  • Flutter Kicks
  • Burpees
  • Plank-Jacks
  • LBCs (Little Baby Crunches)
  • Squats
  • Alternating Plank-Ups
    1. (1) Start in a plank position on your forearms — (2) push yourself up to a push-up plank — (3) go back down to the starting position = 1
  • American Hammers

( After you do all 10 exercises — run 1 mile or for 10 minutes )

You. Got. This.

BOM

  • I encourage you all to listen to it and remember to share the love of Jesus going into this Easter weekend with your families.

Iron Sharpens Iron!