F3 Knoxville

Wait on the Lord

Equalizer

THE SCENE: 50 and cooling
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

5 cherry pickers

10 motivators

 

THA-THANG:
mosey to the outhouse

  • 30 second wall sits
  • 15 squats
  • do it again…
  • mosey to the top of the world
  • 15 merkins
  • 15 squats
  • do it again
  • Mosey to the bottom tables
  • 15
  • 15 squats
  • do it again
  • mosey to the outhouse
  • 30 second wall sits
  • 15 squats
  • do it again…
  • Mosey to the rock pile and pick up your favorite rock
  • 15 curls
  • 15 OHP
  • 15 triceps extent ion
  • squats with your rock
  • Do it again
  • Mosey to the flag pole
  • 15 v-ups
  • 15 squats
  • do it again
  • Mosey to the tennis court
  • 15 SSH
  • 15 Squats
  • Do it again
  • Mosey to the AO for Mary

MARY:
10 motivators

warm down some of the leg muscles.

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Brolympics is on 11/5. Sign up here: https://docs.google.com/forms/d/e/1FAIpQLScjU7GAI5yQ16cFCo64lJXR7NMggSAXJ0X4XQQIuMCipam2yA/viewform