F3 Knoxville

Just be glad it’s not the Bearmuda Square…

Equalizer

THE SCENE: Beautiful, starry morning. 40s

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Windmills | SSH IC | Rockettes
  • Tempo Squats

THA-THANG:

  • Bearmuda Triangle – four rounds, drop five reps on each round
    • 20 Merkins, bear crawl to next corner
    • 20 BBS, crawl bear to next corner
    • 20 Squats, mosey to next corner
  • Splash Pad – Playground – five rounds, drop reps each round
    • 25 Dips
    • 25 Step-ups
    • 25 V-ups
    • Run to playground, perform 5 pull-ups, return to splash pad
  • Tennis court
    • Lunge/Bernie suicides
    • Sprint suicides

MARY:

  • Box Cutters IC | Freddie mercury IC
  • Flutter kicks IC
  • Peter parker

 

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:  Follow the lead of our veterans, the spirit of F3, and the example of Jesus: Be about something bigger than yourself.

ANNOUNCEMENTS: Christmas Party

PRAYER