F3 Knoxville

“Leveling Up” our Fitness

Big Ball

THE SCENE: Cold, wet, and slippery
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10x BAC IC

10x Chinooks IC

25x SSH IC

20x Imperial Walkers IC

x10 lunge, to instep, with rotation (5 each side)

x12 Merkins IC

x20 MTN Climbers IC

x15 Tempo Squat IC

x10 Burpees OYO

x10 BBS OYO

THA-THANG:
Mosey on over to the 11th street garage, started at the bottom and partner up! 3 exercises completed with partner.  One partner exercises while the other runs up one level, turns and runs back.

  • 300 Squats
  • 200 LBCs
  • 100 Merkins

Mosey up one level and a little variation on the BurpBack Mountain.  One PAX Devin Hesters halfway up a level of parking garage, runs back down to rest of crew at the bottom.  Alternate one PAX running at a time until all have Devin Hester and run back twice.  All non-running PAX do burpees until their turn is up for a Devin Hester

CIRCLE OF TRUST/BOM:
Watch what you eat in the broadest sense possible. Be mindful of what your consuming (reading, watching, etc) and who you are listening to… Jeremiah 3:15 & Proverbs 11:14