F3 Knoxville

Heavy Tabata

THE SCENE:   72 and calm.
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

Stretchy stretchy…

Mosey to the recruitment center.

THA THANG:

Heavy Tabata – 8 stations.  20 seconds on, 6 seconds off. 4 rounds then switch stations.

Stations were;

  1. Thrusters
  2. Heavy lunge step-up
  3. Ball Slams
  4. Stack squat
  5. Battle rope alternating waves
  6. Step backs
  7. Tire hit
  8. Blockee

Flutter kicks and LBCs while each PAX takes a turn doing max pull-ups.

Start the Tabata again – 8 new stations;

  1. Gore Curls
  2. Deep CMU squat
  3. Slam Ball Launch
  4. CMU swings
  5. Battle rope slams
  6. Goblet squat with rotation
  7. Tire flip
  8. Lunge-squat-lunge (block overhead)

MARY:

No time!

COUNT-OFF & NAME-O-RAMA

5 men, including FNG Hollywood

CIRCLE OF TRUST/BOM:

Psalm 112 (ESV)

Praise the Lord! Blessed is the man who fears the Lord, who greatly delights in his commandments!  His offspring will be mighty in the land; the generation of the upright will be blessed. Wealth and riches are in his house, and his righteousness endures forever. Light dawns in the darkness for the upright; he is gracious, merciful, and righteous. It is well with the man who deals generously and lends; who conducts his affairs with justice. For the righteous will never be moved; he will be remembered forever. He is not afraid of bad news; his heart is firm, trusting in the Lord. His heart is steady; he will not be afraid, until he looks in triumph on his adversaries. He has distributed freely; he has given to the poor; his righteousness endures forever; his horn is exalted in honor. The wicked man sees it and is angry; he gnashes his teeth and melts away; the desire of the wicked will perish!

MOLESKIN:

ANNOUNCEMENTS:

2.0 workout this Saturday – 7:00am.  Breakfast after.