CONDITIONS
19 degrees, wind gusts and a light snow
F3 disclaimer
Welcome to the FNG’s
THE THANG
COP #1
Side Straddle Hop IC x 10
Calf raises IC x 10
Bobby Hurley OYO x 10
Hillbillies IC x 10
Baby arm circles forward IC x 10
Baby arm circles reverse IC x 10
Burpees OYO x 10
Tour of the parking lot; mosey over to brick pile for two coupons and head to the church
COP #2
Overhead press w/ coupons IC x 10
Arm curls w/ coupons IC x 10
Back flies w coupons IC x 10
Squats IC x 10
Burpees OYO x 10
Bear crawl down the side of the church, lunge across the back, bear crawl back the opposite side and lunge back to the front of the church
COP #3
Elevated merkins on coupons IC x 10
Unbalanced merkin; left side IC x 10
Unbalanced merkin; right side IC x 10
Chest flies with coupons IC x 10
Chest press with coupons IC x 10
Burpees OYO x 10
Mosey back to brick pile to return coupons; mosey to the playground (planks by PAX until all arrive)
Hydraulic squats OYO x 10
Flutter kicks IC x 25 (led by Timberlake)
ABS
Tunnel of Love
COT
Name-o-Rama
Scripture focus on Philippians 3:17-21. Be imitators of Christ, and walk with those who want to live faithful lives.
BOM
prayer led by P-nut
MOLESKIN
41 men came ready to bring light to the early morning gloom. Spirited mumblechatter despite a wind chill of 7 degrees and gusty winds. Love this PAX…love this movement in Knoxville.
Strength and Honor,
P-nut (Submitted by Cap’n Crunch)