F3 Knoxville

Shamrock Q

Shamrock

THE SCENE: Clear, 70 degrees, FULL MOON
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH + BOCS
THA-THANG:

Split into 5-6 groups of 3/4 HIMs

Mosey to CMU pile with everyone grabbing a CMU then meet in parking lot closest to CMU pile.

In your groups……

2 HIMs do following exercises in succession while the other 1 (or 2):

1) Push-pull CMU (2 rounds- run lap in between)

Merkins- 10/10

Curls 10/10

CMU squats 10/10

Derkins 10/10

2) Walking lunges with CMU (2 rounds- run lap in between)

LBCs/Big Boys 10/10

SSH (4ct) 20

Squat Jumps 10/10

Bent CMU Rows 10/10

3) Bear Crawl (2 rounds- run lap in between)

Overhead CMU Press 10/10

Leg Raises 10/10

Dry Docks10/10

Incline Merkin 10/10

COUNT-OFF & NAME-O-RAMA
16 HIMs

Osteen, Becky, Dumpster Dive, Slappy, Tuba, Pom Pom, Baby Boomer, Curry, Mermaid, Key Fob, Brick, Pringle, Cheatsheet, Sparrow, Dogbite, Honeydew, Music City

FNG- Jake Simmon (Osteen)

CIRCLE OF TRUST/BOM:
Mentioned Tom Sawyer and white washing the fence. How do we view our work? Work is a privilege and given to us by God for our good.

ANNOUNCEMENTS:
F3 Dad’s Camp