F3 Knoxville

Ring of Fire

Quacken
AO: thequacken
Q: Z-Pack
PAX: FixerUpper, Herbie, Lizzy, Gmail
FNGs: None
COUNT: 5

WARMUP:
SSH IC
Abe Vigodas
Cherry Pickers IC
Michael Phelps
Flamingo – Quad Stretch
Tricep and Shoulder Stretch
Tempo Merkins IC
Tempo Squats IC
THE THANG:
4 Stations around the park track. 2 Exercises at each station. 3 minutes at each station.

Station 1 – 10 Burpees, 10 Step Ups each leg. Repeat these two sets for the 3 minutes.

Station 2 – 10 pull-ups, 10 Bruce Lee. Repeat sets, 3 min.

Station 3 – 10 Merkins, 10 Lunges each leg. Repeat sets, 3 min.

Station 4 – 15 Decline Merkins, 15 flutter kicks on 4 count. Repeat sets, 3 min.

We got 2 laps of these 4 stations done before time ran out.

We also did a quick squat ring of fire – 3 reps

MARY:
not today

ANNOUNCEMENTS:
Gobbler work out led by Fixer on Friday. Check the channel for details.

COT:
Thankful for God’s provision and providence in our lives. I recounted the story of Squanto and the Pilgrims. If you don’t know about this Native American’s story, look him up. It’s amazing.
We lifted up prayers and then had a coffeeteria. Happy Thanksgiving!