F3 Knoxville

Nothing to heavy

Bomb Shelter

THE SCENE: Cool, comfortable
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, Tempo Merkins, Sally song w goblet squats
THA-THANG:
Roll the dice, do tha thang. Stations included:

weighted step ups

decline merkins

Curls

skull crushers

heavy thrusters

crazy heavy bent rows

 

MARY:
Ab work
COUNT-OFF & NAME-O-RAMA
6 HIMs had a bucket of fun
CIRCLE OF TRUST/BOM:
Shared some Bob Goff. The man is a purveyor of joy and a big fan of Jesus. I recommend following on Instagram
MOLESKIN:
Jump in on the new region channel on slack
ANNOUNCEMENTS: