F3 Knoxville

We’re From the Country (and we like it that way)

Asylum AM

THE SCENE: drop dead gorgeous morning. Bunny’s cheeks had a healthy rosy hue
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Tabata Rocky 7 minute workout

Partner warmup: Cindy Gets Eaten by a Bear

partner 1: bear complex with CMU

partner 2: round of Cindy 5 table rows. 10 merkins. 15 squats

THA THANG:
Leg day Pyramid o Fun x 2

  • 10 pistol squats
  • 20 weighted step ups
  • 30 weighted calf raises
  • 40 high knee jumps
  • 50 weighted butt touches
  • 60 SSH
  • 50 alt leg weighted lunges
  • 40 Rocky Balboas
  • 30 goblet squats
  • 20 iron mikes
  • 10 jump squats

  • MARY:
  • Couch stretch
  • Pigeon stretch
  • Frog stretch
  • https://youtu.be/l0xhhG1Hyos
  • COUNT-OFF & NAME-O-RAMA:
  • Waffle House , Kraus, Rainbow, Coolio, Crablegs, Bunny, Fabio, Kentucky, Showcase, Carney, DoubleWide, Lulu, Veggie, Jumbo, Matlock all named their favorite country songs. The winner was Showcase’s selection If That Ain’t Country by David Allen Coe. Well done sir
  • CIRCLE OF TRUST/BOM:
    Isaiah 1:18. He has wiped away your stains. Your sins. All. Shouldn’t you will be willing to do the same? Is forgiveness of someone else keeping you from a deeper walk with him?
    MOLESKIN: 
  • This term is weird

    ANNOUNCEMENTS:
    Insert some stuff here