F3 Knoxville

Pyramid Workout

Asylum AM

THE SCENE: Rainy 65 degrees


F3 WELCOME & DISCLAIMER DONE
WARM-O-RAMA:

Side straddle hop

Merkins in cadence

Imperial walker in cadence

Twisties in cadence

Baby Arm circle

Reverse

Overhead clap

Cherry picker

Stretching calves


THA-THANG:

Pyramid All Body Workout

1st Arm Galore exercises

Merkins 10X

Carolina Dry docks 20 X

Dips 30 X

Irkins 40X

Derkins 50X

Mosey 1 lap around cones then back down to Irkins, Dips, Dry Docks and Merkins then Rinse and repeat

2nd Leg workout

Jump squats 10X

Squats 20X

Lunge single leg 30X (15 each leg)

Bobby Hurleys 40 X

Lunge and 1 leg at the back of the bench 50X (25 each leg)

Mosey 1 lap around cones then back Rinse and repeat

3rd Ab workout

Bigboy Sit ups 10X

LBC 20 X

Hello Dolly 30 X

Flutter Kicks 40 X double count

Reverse Pickle pounder 50X

Mosey 1 lap around cones then back Rinse and repeat

Mosey to the Lillie pad parking to the baseline 1st workout

Each light pole stop for 10 Squats

Mosey to 1st pole and Bernie Sanders to the 2nd and Mosey to 3rd and mosey back to the baseline

2 nd

Same sequence but each light pole Raise the Roof 10X.

Walk half and Sprint back to the AO

COUNT-OFF & NAME-O-RAMA
A 9 HIMs getting better
CIRCLE OF TRUST/BOM:


Word of the day: 3 important things about Life

1 Life is Hard-work

2nd You need to have Faith

3rd Grace. Wait for God’s Grace.

Thank you for F3 for making us a better Men.