THE SCENE: Calm, cool morning
F3 WELCOME & DISCLAIMER
THA-THANG:
Kiss My Grits throughout the entire beatdown (5 8-count Merkins every time a PAX calls out another PAX with “Kiss My Grits”)
Lunges to the Big Ball
7s
- Big Ball Pull-ups
- Burpees at the top of the stairs
Lunges back to AO
Partner Shoulder Presses and Lat Raises
Cobras and Overhead Arms Claps
‘Round the Fountains
- Lunges, Bear Crawls, Crab Walks, Side Lunges
COUNT-OFF & NAME-O-RAMA
16 PAX
CIRCLE OF TRUST/BOM:
Thanks for letting me come back and lead a beatdown! Explore F3 outside of Knoxville if you get the chance. Learn something from other cities and try to leave some Knoxville flavor as well.