F3 Knoxville

Moon Kraken Through at the Equalizer

Equalizer

THE SCENE: 70ish. 90% humidity. Full-ish moon. So refreshing.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Windmills IC
  • Grady Corns IC
  • SSH IC
  • Burpees x5

THA-THANG:

Mosey to the top of the Equalizer. Kraken. Pick station, complete 25 reps of the prescribed exercise, then run a full lap around the course to the next station. Rinse and repeat. On each subsequent round, drop 5 reps from each exercise. Push yourself & push each other. Try to catch the guy in front of you. Stations included:

  • Lunges
  • BBS
  • Dips
  • Squat Jumps
  • Diamond Merks
  • Flutter Kicks (4ct)
  • Monkey Humpers
  • Shoulder Taps (4ct)

MARY:

  • Cobra Kai

STRETCHES:

  • No time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

“Many are the plans in a person’s heart, but it is the LORD’s purpose that prevails.” Proverbs 19:21

MOLESKIN: Great work today. Solid group of HIMs.

ANNOUNCEMENTS: Fill up that Q calendar.