F3 Knoxville

Turn Up the Volume

Big Ball

THE SCENE: Perfect morning. High 70s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

1. Shoulder circuit (no rest):
– 15 manly arm rotations forward + backward
– 15 Moroccan night clubs
– 15 shoulder taps
– 15 OH claps
– 15 shoulder taps
– 15 Moroccan’s
– 15 manly arm rotations backward + forward
2. ATM’s
3. Cobra Merkins
4. Little bit of…
5. Tempo Squats

THA-THANG:
Mosey to rock pile by L&N and grab paver coupon

Head toward amphitheater, but while walking:

  • 25 curls, 25 OH tricep extensions, 25 OH presses, 10 walking lunges
  • 20, 20, 20, 10
  • 15, 15, 15, 10
  • 10, 10, 10, 10
  • 5, 5, 5

Volume circuit on stage:

  • 50 curls, 50 OH triceps, 50 OH presses, 50 merkins, run stairs, 50 inverted rows
  • 40, 40, 40, 40, stairs, 40
  • 30, 30, 30, 30, stairs, 30
  • 20, 20, 20, 20, stairs, 20
  • 10, 10, 10, 10, stairs, 10

Additional final set of 10 curls, 10 tris, 10 presses, 10 burpees, stairs, 10 rows while waiting on others to finish

Mosey back to AO to return rock

Simple and painful

MARY:
No time. Finished right at 6:15
COUNT-OFF & NAME-O-RAMA
11 PAX. No FNGs
CIRCLE OF TRUST/BOM:
Echoed Pfeiffer’s word from Saturday. Don’t be a scumbag. Be a great person and don’t surround yourself with negative people.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.