F3 Knoxville

SMKD – Kraken for Breakfast

McFee - The Farm
AO: the-farm
Q: La-Z-Boy (Zac Smith) , Junk (Sam Yoakum)
PAX: Bartman, Choir Boy, Mayberry, Einstein, Laettner
FNGs: None
COUNT: 7
WARMUP: Junk

SSH
Squats – Tempo
Merkins
Knoxville Cherry Pickers
Dry Docks

THE THANG: LZB

Mosey to B-Ball Courts for Suicides
Kraken – Stolen from Bartman on 8/4/2020

It was kind of like this:

Lap 1 exercises:

CMU lunge to sign & back
8-count body builder x 25
CMU deltoid raise x 50
CMU flutter kick (4ct) x 50
CMU goblet squat x 50
Spread eagle merkin x 50
CMU calf raise x 100
Nose wipers x 25

Lap 2 exercises:

Bear crawl around circle
CMU squat/press x 50
CMU overhead press x 50
CMU american hammer (4ct) x 50
Jump squats x 50
Diamond merkins x 50
Mountain climber (4ct) x 50
Shoulder taps (4ct) x 50

MARY: nah

ANNOUNCEMENTS: nah

COT: Junk

Colossians 3:23-24

“Whatever you do, work at it with all your heart, as working for the Lord, not for human masters, since you know that you will receive an inheritance from the Lord as a reward. It is the Lord Christ you are serving”.

Thanks for letting us share our SMKD journey with you guys