F3 Knoxville

Lightning HIIT

Bomb Shelter

THE SCENE: Low 60s. Thunder! Lightning! Oh my!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH X 20

Squat Walkers x 15

10-1 Burpees
THA-THANG:

Tabata

30 sec on 10 sec off

HR Merkins

Clap Merkins

Get-Ups

Jump Tucks

Single Leg V-Ups

Mtn Climbers

Run to scrapyard and back. If lightning do SSH for 2 minutes under pav. I think we did 6 or 7 rounds. We saw lightning once so did the 2 minutes of SSH that time. Espy said he would rather risk the lightning than do that again.

MARY:
COUNT-OFF & NAME-O-RAMA
5 HIMs
CIRCLE OF TRUST/BOM:

16 rules for simple living:

  1. Believe in yourself , but be aware of your limitations
  2. De-clutter and simplify 
  3. Use everything in moderation
  4. Keep things in perspective
  5. Treat others how they want to be treated
  6. Family first
  7. Pay attention to the moment
  8. Have a positive mindset
  9. Educate yourself
  10. Be passionate about something
  11. Always be reflective
  12. Surround yourself with supportive people
  13. Banish the word “perfection”
  14. Fix it, or deal with it, but stop whining about it
  15. Remember things that you are grateful for
  16. You can have it all, just not at the same time

MOLESKIN:
ANNOUNCEMENTS: