F3 Knoxville

You’re the best around

Arsenal

THE SCENE: Chilly morning in the mid 30s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Little Baby Arm Circles X13

Jab Cross Squat

add Front Kick

add Jump Front Kick
THA-THANG

Pt. 1

suicide set up (3pt, half court, 3pt, baseline) bear crawl there and crawl bear back.

Each stop: Hand release merkins X7, Squat Front kicks 4 count X7, Burpee jump front kicks X7

Pt. 2

Punching and kicking combo X5 in the middle. After doing the combo 5 times run to 1 of the 4 corners.

50 hop Kicks

30 decline push-ups

30 box jumps

100 plank Jack’s

Repeat on left side until you’ve it all the corners then switch to right side

MARY:
Partner Hamstring Stretch
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:
Went through the similarities between F3 and Martial Arts
MOLESKIN:
I’ve trained for 11 years in Martial arts, and for me it’s always been about life skills and the people I train with. The same is true with F3
ANNOUNCEMENTS:
Lunch Maryville Corner Market at noon