F3 Knoxville

Thunderstruck Annie OTB

Quacken

THE SCENE: PERFECT – Low 50s. Cloudy. Dry.
F3 WELCOME & DISCLAIMER

I, sirs, am not a professional.
WARM-O-RAMA:

SSH x25 IC 4CT

Cherry Pickers x10 IC

Annie IC – 7 each arm forward and back IC

  • Plank position. Extend one arm out to do a BAC 7x forward. Switch arms and repeat. Switch arms and reverse rotation. Bonus points for doing them at the same time…

Air Squared –

  • People’s chair with 20 overhead claps OYO

THA-THANG:
Mosey to parking lot across the street.

4 stations, 30 reps each lap, 5 laps total.

  • 150 merkins
  • 150 imperial walkers 2CT
  • 150 overhead claps 1CT
  • 150 curb jumps

BBS when done.

Time left –

  • Sprint one end of the lot to the other. Do 1 burpee. Sprint back. Repeat 3x.

MARY:
Mosey back to AO.

PAX selected 20 reps of their favorite exercise for the group to do:

Flutter kicks 4CT IC, BBS OYO, American Hammers 4CT IC, Squats IC

Thunderstruck – do one pushup every time they say “Thunder” or “Thunderstruck” and plank otherwise for the duration of the song.

Tempo Squats until time. 20 IC

COUNT-OFF & NAME-O-RAMA
Mr. Wedgie, Frasier, Abort, Clinger, Herbie, Filter
CIRCLE OF TRUST/BOM:
Prayers for Wedgie’s mom, Filters mom, MIL, and aunt-in-law, Frasier’s big decisions,
MOLESKIN:
Philippians 2:3-4 – “Do nothing from rivalry or conceit, but in humility count others more significant than yourselves. Let each of you look not only to his own interests, but also to the interests of others.”
ANNOUNCEMENTS:
AO launch on Friday, March 1 at 5:30am!