F3 Knoxville

Independence Day Drop’em

The Scene: 68 degrees with 100% Humidity

F3 Welcome and Disclaimer

The Thang
COP
10 Burpees OYO
Lt. Dan x 10 IC
Cherry Pickers x 10 IC
These Right Here and Those Over There

Pick-up a boulder with battle buddy and mosey over to Matterhorn

Heartbreak 1-2-3 aka Dora’s on a hill
300 Boulder Squats
200 Boulder Rows
100 Boulder Press
1 partner runs the hill while the other partner completes reps

Mosey to pavillion

Pull-ups and Dips
Partners complete 5 rounds
10 Pull-ups
Dips until Partner 1 is done with Pull-ups
Rotate

Mosey back to AO

Tennis Court Cashout
Corner 1- 30 Merkins
Lunge to Corner 2
Corner 2- 30 Merkins
Bear crawl to Corner 3
Corner 3- 30 BBSU
Lunge to Corner 4
Corner 4- 30 BBSU
Bear crawl to corner 1

COT
Number Off and Name-O-Rama

BOM
Remember Jesus’s last words on the cross, “IT IS FINISHED” and cling to the power that those word gave humanity. Jesus gave us freedom through his resurrection, which is a freedom that is unlike any that this world has to offer. This freedom provides eternal life in heaven. So as you go out and celebrate the freedom of our country today with your family and friends make sure to remember the true freedom we have in Christ.