F3 Knoxville

Run, Run Rudolph

Big Ball

THE SCENE: cool and damp
F3 WELCOME & DISCLAIMER no professionals here
WARM-O-RAMA:
20 – side straddle hop

10 – baby arm circles

some light stretching of the arms and legs

THA-THANG:

  • Catch me if you can mosey to the amphitheater (Indian Run with last person dropping to do 5 burpees and then catching back up with the group
  • big boy sit-up-ups – 25 on the amphitheater stage
  • catch me if you can mosey to parking lot below the painted steps
  • beep test – cones separated by 20m (65 ft) on a timer that beeps at decreasing interval. those who dont make the cone by the beep drops out and does burpees until the last PAX cannot complete
  • catch me if you can mosey to rock pile on Neyland
  • squats to Moby’s flower
  • Catch me if you can mosey back to painted steps parking
  • Beep test (round 2)
  • catch me if you can mosey back to amphitheater
  • big boy sit-up-ups – 25 on the amphitheater stage
  • catch me if you can mosey back to AO

MARY:
we had 15 seconds left and we were toast
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Advent – prepare yourself for the Christmas Season
MOLESKIN:
ANNOUNCEMENTS: