F3 Knoxville

Working in the chill

Bomb Shelter
  • THE SCENE: Cool and Breezy
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
  • Tempo Merkins
  • Rocky Balboas
  • Imperial Squat Walkers
  • THA-THANG:
  • Mosey to church parking lot:
    • Sprint to the top. Do 20 merkins On the way back at each island:
      • 15 V-Ups
      • 10 Iron Squats
      • 5 Burpees
      • Repeat 2 more times
    • Carry CMU: Carioca both sides and burnie up the parking lot. 20 overhead CMU press
      • 15 Big Boys Sit Ups
      • 10 orginal burpee (no push-up)
      • 5 single-leg dead lifts with CMU, each leg
    • Mosey back to the grinder: Finish with the following
    • Round 1: (Repeat twice)
      • 15x Water Pumps each leg
      • 10 per arm, 1 arm assisted merkins (on the bench)
      • 15 Goblet squats (w/ CMU)
      • 15x Curls: 5 High, 5 low, 5 full

      Round 2: (Repeat twice)

      • Box Jumps x 15
      • 10 Lawnmower per arm
      • Wall Sit Overhead press x15
      • 1 leg line hops x 15 per leg (2ct)

MARY:
ATMs
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
1 Peter 5:5 Clothe yourselves with humility. It is a conscious act. Get up each day and put on humility. We don’t do this accidentally.