F3 Knoxville

Top of the Equalizer

Equalizer

THE SCENE: Warm. Sweaty. Delightful.

F3 WELCOME & DISCLAIMERS

WARM-O-RAMA:

  • Cherry Pickers IC
  • Baby Arm Circles IC
  • Tempo Squats
  • SSH IC

THA-THANG:

Had a number of stations laid out around the top of the Equslizer. Stations included:

  • Mtn Climbers (each leg) x5 — Imperial Walkers to Next Station
  • Diamond Merkins x5 — Mosey to Next Station
  • Plank Jacks x5 — Crab Walk to Next Station
  • Box Jumps x5 — Mosey to Next Station
  • SSH (4-count) x5 — Lunge to Next Station
  • Merkins x5 — Mosey to Next Station
  • Flutter Kicks (4-count) x5 — Broad Jump to Next Station
  • Crab Toe Touches (each leg) x5 — Mosey to Next Station
  • Squat Jumps x5 — Bear Crawl to Next Station
  • BBS x5 — Mosey Back to the Start

 

On each subsequent lap, we increased rep count by 5 (there was mild griping after the round of 20).

MARY:

  • Box Cutters IC x25

COUNT-OFF & NAME-O-RAMA

11 PAX

CIRCLE OF TRUST/BOM:

Fruit of the Spirit – if you are of the spirit, these are the things that you produce – Patience is a tough one; it’s also really important – how can you tweak your habits & behavior to cultivate patience in your life?

MOLESKIN:

Great effort from the PAX today.

ANNOUNCEMENTS:

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