F3 Knoxville

Pizza in the morning, pizza in the evening, Pizza at Sandy Springs

Bomb Shelter

THE SCENE: OTB, 38 degrees with 8 mph winds
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hops

Little Baby Arm Circles

Cherry Pickers
THA-THANG:
Start at the crust of the pizza.  8 slices of pizza form the circle.  Do the posted exercise for that slice.  Run to center do 5 burpees, proceed to the next slice.

  • WW2
  • Merkins
  • Squats
  • Peter Parkers
  • Squats
  • Hand Release Merkins
  • Mtn. Climbers
  • Big Boys

Repeat for each size of pizza.

Small pizza x5

Medium pizza x10

large pizza x15

XL pizza x20

XXL pizza x25

MARY:
20 (4ct) – Flutter Kicks

LBCs for time
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Consistency is key, stop talking yourself out of doing things that appear difficult, start talking yourself into doing those things.  The reward you receive is worth so much more when you accomplish the things you originally thought you could not do.