F3 Knoxville

Mend House Beat Down

Asylum AM

THE SCENE: Perfect fall evening

F3 WELCOME & DISCLAIMER Welcome to F3, Fitness, Fellowship, and Faith.  I am not a professional.  You know your limitations so push yourself but don’t hurt yourself.
WARM-O-RAMA:

SSH IC x 20, Baby arm circles each way IC x 20, Imperial Walkers IC x 15
THA-THANG:
Mosey up to upper parking lot at the church.

  • AMRAP:
  • Flutter Kicks x 25
  • Merkins x 15
  • Squats x 25
  • Diamond Merkins x 15
  • SSH x 25
  • Repeat list until 10 minutes is complete.

DORA:

  • Merkins x 100
  • LBC x 200
  • SSH x 300

Cut a Flip:

  • Merkin x 5
  • BBS x 5
  • Repeat until 50 reps of each is completed.

MARY:
Slow mosey back to parking area where we started.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“So how can you spot a wise person?  He is the meek/gentle one.  The meek person submits to God’s Word and lives for God’s glory.  Meekness is not weakness!  The meek person may well be a very strong individual, but he is humble and welcoming, under control, operating with a genuine sensitivity to the Lord.” – Christ-Centered Conflict Resolution by Tony Merida.
MOLESKIN:
Herbie’s had a rough week.  They had to put their dog down this week and it’s not been easy on the family.  Also prayed for others who are having some health issues.
ANNOUNCEMENTS: