F3 Knoxville

Slow Down

Bomb Shelter

THE SCENE: Cool and frosty, 32 degress
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 x Windmills, Knee-to-chest-to-lunge(10 yds), Inchworm merkins back

  • THA-THANG:
    Mosey to Mt. Crumpet
  • 2 sets of everything
    • 20 hand-release merkins, run Crumpet, plank at top
    • 15-20 Iron-Squats, run middle hill, plank with leg-lift
    • 5 burpees, run third hill, squat hold for the 6
  • Mosey back to grinder
  • Set 1 (x2)
    • Over-CMU merkins, 8ct. IC x3
    • Squat hold, tempo curls, IC, x10
    • Calf-raises, IC, 4ct-10x, 3 positions(toes neutral, in, out)
  • Set 2 (x2)
    • Slow lunge with CMU press x10
    • Slow Dips, IC, 4ct x10
    • Slow Water pumps, IC, 4ct, x10
  • 1 min, leg-under plank

CIRCLE OF TRUST/BOM:
In the craziness and and business of the holiday season we all need to intentionally take time to SLOW DOWN: take time to reflect on God sending Christ for us at Christmas, take time to spend with your family without distractions of technology, take time to be alone and simply reflect on what God has blessed you with.
MOLESKIN: