F3 Knoxville

Jane Allen Circuit w Sandy

Quacken

THE SCENE: 50 and clear ish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

25 SSH IC

10 BAC front and back

10 OHC

10 Seal Claps

15 Imperial Walkers

10 Tempo Squats

Mosey w 2 40lb sandies to coupon pile  partner carry whole way

THA-THANG:

2 laps

  • coupon pile – 15 curls, 15 OHP
  • Bernie up hill partner carry
  • 15 new merkins + 15 squats
  • partner carry to top corner of Jane Allen
  • 30 BBS OYO
  • partner carry to bottom of Jane allen
  • 10 burpees OYO
  • rinse and repeat 2x

MARY:
Partner carry to parking lot by AO

balls to the wall – 1 partner runs lap around lot. 1 partner on the wall. 2x

15 flutter kicks

15 Edward scissorlegs

3x ring of fire merkins

COUNT-OFF & NAME-O-RAMA
Toucan, Magic Mic, Herbie, Filter
CIRCLE OF TRUST/

MAX DEPREE – LEADING WITHOUT POWER

 

“NO QUESTION ABOUT IT: POTENTIAL IS WRAPPED IN GREAT MYSTERY. LIKE RAINBOWS, WHICH ARE REALLY CIRCLES – WE ONLY SEE THE UPPER HALVES, THE HORIZON HIDES THE REST – POTENTIAL NEVER REVEALS ITS ENTIRETY. PEOPLE WHO VOLUNTEER TO WORK WITH FOLKS LIVING WITH DISABILITIES DO THEIR JOBS AND MOVE AHEAD WHETHER THEY HAVE THE ANSWERS OR NOT. THEY LEARN TO WORK EXPECTANTLY AND PATIENTLY WITH THE MYSTERY OF POTENTIAL.”

announcement:

wednesday night workouts back on the books. 6 pm starting Jan 8.