F3 Knoxville

Who Left Their Balls Out in the Rain

Equalizer

THE SCENE: Moist. Dark. Cool. Like a cave.

F3 WELCOME & DISCLAIMER (Heavy emphasis on the disclaimer.)

WARM-O-RAMA:

  • SSH IC | Grady Corns | BACs
  • Tempo Squats

THA-THANG:

  • Bearmuda Triangle – three rounds, drop five reps on each round
    • 20 Merkins, bear crawl to next corner
    • 20 BBS, crawl bear to next corner
    • 20 Squats, mosey to next corner
    • Hold squat for six
  • Splash Pad -> Playground – five rounds, drop reps each round, lunge back
    • 25 Dips
    • 25 Step-ups
    • 25 Imperial Walkers
    • Run to playground, perform 5 pull-ups, return to splash pad
  • Elevens
    • Burpees on one end of tennis court
    • V-Ups on the other

MARY:

  • For mary, we all named our favorite orthopedic doctors.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:  Self-pity chisels into stone what discouragement whispers. –Carey Nieuwhof

ANNOUNCEMENTS: Rest, Convergence, Ice, Brolympics, Compression, Podcasts, Elevate

PRAYER