F3 Knoxville

Karate Kid Part II

Bomb Shelter
Workout Date: 22 Jun 2022
QIC: Hot Squat

THE SCENE: Nice humid morning in TN
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side strech

Lunges, Add Front Kick, Add double lunge and double front

shuffle around cones

jab cross and front kick

jump front kick

do combo down line of cones

Do combo 3 times in middle then go to 1 of 4 cones

Cone 1: 10 burpee jump front kicks

cone 2: 10 squat front kicks

cone 3: 10 chuck Norris merkins

cone 4: 10 squat crescent kicks

partner strec

THA-THANG:

shuffle around cones

jab cross and front kick

jump front kick

do combo down line of cones

Do combo 3 times in middle then go to 1 of 4 cones

Cone 1: 10 burpee jump front kicks

cone 2: 10 squat front kicks

cone 3: 10 chuck Norris merkins

cone 4: 10 squat crescent kicks

partner strech

MARY:
5 side Crunches each side

15 flutter kicks

LBCs

15 hello dollys
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOI

We’ve been telling our instuctors at the school that additude is more important at the beginning than any thing else. The same is true with everything in life
MOLESKIN:
Always fun to share Martial Arts with the PAX
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

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