F3 Knoxville

Punxsutawney Skunk

Asylum AM

THE SCENE: Chilly with a touch of ice.  Around 30 degrees at circle up
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

20 SSH on 4ct, 10 Plank Jacks on 4ct, 10 Tempo Merkins, A little this and that, Jog the lot, Rocky B’s x20, Mosey back and Grab a CMU

THA-THANG:
Mosey with CMU to pavilion for 20 table rows and 20 dips.  Pick up the CMU and mosey to Circus Maximus.  There perform 5 rounds of 2 sets of exercises (50 reps each) then take a lap.

Round 1: 50 OH PRESS, 50 LBC, 1 LAP

Round 2: 50 CURLS, 50 JUMP SQUATS, 1 LAP

Round 3: 50 MERKINS, 50 SQUATS, 1 LAP

Round 4: 50 ROWS (25 EACH ARM), 50 HEEL TOUCH, 1 LAP

Round 5: 50 DRY DOCKS, 50 SKATERS, 1 LAP

With time left just pick a round or mix and match

Mosey back to pavilion for 20 table rows and 20 dips

Put back the CMU’s and mosey to Little Everest for 2 rounds of 20 4ct Flutter kicks then run to top (Rinse and Repeat)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
My bom was interrupted by two skunks doing what two skunks do when they are married and love each other very much.  Basically, the BOM was that we all have a purpose that God has laid out for us.  So live with purpose and pursue your creator.