F3 Knoxville

Misty. Countin’. Hops.

Equalizer

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • 13 Reps of All
  • Grady Corns IC | Windmills IC
  • Rockettes IC | SSH IC

THA-THANG:

Three circuits, each done three times (23/13/5). Begin at flag circle & run counter-clockwise:

Circuit 1

  • VUps
  • Flutter Kicks
  • Dolly
  • Imperial Walkers 

Circuit 2

  • GA Cheerleader
  • Lunge
  • Squat 
  • SSH 

Circuit 3

  • Merks
  • Dips
  • Dry Docks
  • Shoulder Taps

STRETCHES:

  • Bend down & grab toes
  • Sit squat

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: 1Cor13 – 4 Love is patient and kind. Love is not jealous or boastful or proud 5 or rude. It does not demand its own way. It is not irritable, and it keeps no record of being wronged. 6 It does not rejoice about injustice but rejoices whenever the truth wins out. 7 Love never gives up, never loses faith, is always hopeful, and endures through every circumstance.

ANNOUNCEMENTS: Coffeeteria Friday & Calendar 

PRAYER