F3 Knoxville

Ring around the AO

Bomb Shelter

THE SCENE: Cool, Brisk 43ish degrees.

WARM-O-RAMA:

SSH X 15

Arm Circles Front/Back X 10 each

Cherry Pickers X 10

Mosey to 5 stations to explain Workout around the perimeter of the AO “Bomb Shelter”

THA-THANG:

Station #1 @ Pavilion

10 Mr. Spectacular’s with CMU.

15 CMU Curls

20 CMU Goblet Squats

Sprint to Station #2 @ Scrap Yard

10 pullups

15 Decline Merkins

20 Step Ups Each leg

Mosey to Station #3@ Center Field of Softball Field

10 Burbees

15 Mt. Climbers

20 Big Boy Setups

Bear Crawl to Station #4@ Left Field of Softball Field

10 Jump Squats

15 Merkins

20 LBCs

Mosey to Station #5@ Small Hill Near AO Parking Lot.

5 – Burnie Sander’s up jog down.

15 – 4 Count Flutter Kicks.

Mosey to Station #1 Repeat.

MARY:

Protractor Leg lifts

COUNT-OFF & NAME-O-RAMA
10 in attendance this AM

CIRCLE OF TRUST/BOM:

Couple Quotes by William Bryson

“Strength does not come from winning.  Your struggles develop your strengths.  When you go through hardships and decide not to surrender, that is strength.”

Described my personal struggle with Divorce over the last year and becoming a better (stronger) parent and role model for my kids.

“I am strong because I’ve been weak. 

I am fearless because I’ve been afraid

I am wise because I’ve been foolish.”

MOLESKIN:
Always try to turn your Negatives into Positives!

ANNOUNCEMENTS:
F3 Olympics Coming Up.