F3 Knoxville

Sandy Springs OTB 1

Bomb Shelter

THE SCENE: about 30° and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • WINDMILLS
  • ARM CIRCLES
  • SQUAT WALKERS
  • TEMPO MERKS

THA-THANG:

DORA on the basketball court.

P1 does exercise while P2 runs to the far end for 2 Burpees

  • Merkins 200
  • Squats 200
  • BBS 200

Quarter Pounder w Cheese in outfield of baseball field. Do Burpees and run to next cone. Always Bernie back to Burpee cone.

  • Cone 1 10 Burpees
  • Cone 2 25 Merkins
  • Cone 3 50 Lunges total
  • Cone 4 75 Mt Climbers total
  • Cone 5 100 Iron Mikes total

MARY:

2 rounds of:

  • Flutters
  • Low Spider Knees
  • J-Lo

Then LBCs for time

COUNT-OFF & NAME-O-RAMA
7 men.
CIRCLE OF TRUST/BOM:

I am always reflective this time of year. Reevaluating priorities. Fitness goals. Personal goals. What do I want to focus on in the gym and at work this year? How can I improve my relationships? How can I be a better me?

MOLESKIN:
This will be a great AO. Lots of fun stuff to play on and well lit.
ANNOUNCEMENTS: