THE SCENE
32 and Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA
SSH x25 IC
Tempo Merkins x15 IC
SSH x15 IC
Tempo Squats x15 IC
2 Laps around the parking lot and line up on the curb
THA-THANG
Warm-Up Sprints
Start on the curb at one side of the parking lot. Lunge to the cones (approximately 1/3 of the lo) and do 2 buprees at the cone. Then sprint to end of parking lot and do 2 hand-release mekins. Sprint back and do 2 BBS. Rinse and repeat the merkins and BBS each trip until you get to 10 each.
Mosey to new parking lot
The Kraken!
Spread out to 8 cones. Complete exercise at that cone and run around the cones counter-clockwise to the next cone (make the whole loop + one cone). Rinse and repeat until you complete the whole loop or until tie is up.
- Cone 1 – Dry Docks x15 or x20
- Cone 2 – Narrow Squats x15 or 20
- Cone 3 – 4ct Flutter Kicks x15 or 20
- Cone 4 – Star Jumps x15 or 20
- Cone 5 – 4ct Shoulder Taps x10 or 15
- Cone 6 – Reverse Lunges (each leg counts as 1) x10 or x15
- Cone 7 – 4ct Hello Dollys x15 or x20
- Cone 8 – Smurf Jacks x15 or x20
Mosey back to SP.
MARY
American Hammers x20 IC
Hand-Release Merkings x10 IC
4ct Flutter Kicsks x20 IC
Diamond Merkins x15 IC
Hello Dolly x20 IC
Wide Merkins x15 IC
Side Crunches, Rt x20 IC
Side Crunches, Lf x20 IC
Ranger Merkins 15 IC
American Hammers x20 IC
COUNT-OFF & NAME-O-RAMA
29 PAX
CIRCLE OF TRUST/BOM
Often we measure our sense of security and significance by our external circumstances…where we “are.” A stronger, truer expression is to look at the direction we are heading in. Our circumstances may be tough, but if keep our eyes fixed on God, and seek to live with honor and integrity we will find a strength and resilience we didn’t know we had access to. Conversely, we may be in a “good place” circumstantially, but if we don’t guard our heart and mind we will soon find life looses it’s joy and wonder. Bottom Line: Life is a pursuit, not a destination! What are your eyes fixed on? How can you help someone in your life shift perspectives?
MOLESKIN
Cold weather is creeping into to K-Town, but the PAX greeted it head on and did strong work this morning!
ANNOUNCEMENTS:
- 2 Year Anniversary THIS SATURDAY! Workout in the AM and party in the afternoon.
- Online Q-Sign Up is live. Go to www.f3knoxville.com to sign up for November!