F3 Knoxville

No legs

Bomb Shelter

THE SCENE: Perfect weather for a no legs beatdown
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Tempo merkins, overhead claps
THA-THANG:
Stations arranged around the grinder, rotate every 2 mins and run the apex loop

Beatdown stations

-merkins

-arm twists w bricks

-power u w bricks

-dry docks

-curls w CMU

-tricep raises w CMU

-inchworm merkins

-lawn mower pulls

MARY:
More non-leg work with bricks
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Phil. 4, 6-7 How often are we anxious without going to the Lord with prayer and supplication? If we do he promises us peace that pases understanding.
MOLESKIN:

Avocado returns to Egypt on Saturday, safe travels brother!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.