F3 Knoxville

Simple. Effective. Boring

Asylum AM

THE SCENE: Low 30s, foggy, good weather to sweat.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 15, CP x 5, ISW x 10, move to the baseline for 20 Rocky Balboas on the curb, jog to other side, 15 RBs, karaoke, 10 RBs, karaoke back, 5 RBs, high knee skip back.
THA-THANG:
4 corners workout.  At each corner of the AO is an exercise in chalk.  Do 15 reps and move to the next corner.  Those exercises are: Merkins, Squats, Monkey Humpers and American Hammers.  After each full rotation, run Baby Everest and back.  Drop one rep with each Rotation until you get to one rep.

Or, until the Q gets bored [pro tip for QICs: if you are doing something monotonous for many minutes, bring music!].

Run to Cardiac after 4 rounds at the AO.  Continue reps, with one exercise at the top, bottom and each turn.  4 more rounds of the exerises.

Next, run from Cardiac to the Dragon for a modified Route 66, but with 7 stops instead of 11 (Route 28?).  Do all 4 of the exercises at each stop,  ending at the top of the Dragon after 7 stops.  So, 480 total reps done.  Good work!

MARY:
No time for Mary
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Simple.  Trust God.  He will provide to get you through your difficult times.  No need to be afraid.  Harder than it sounds, but it is true. Psalms 56: 3-4

ANNOUNCEMENTS:
Looking for a service project.  Any ideas??