F3 Knoxville

Big Ball Slurpee

Big Ball
Workout Date: 23 May 2019
QIC: Swanson

THE SCENE: warm and muggy
F3 WELCOME & DISCLAIMER – Nope, not a professional
WARM-O-RAMA:

20 SSH

10 each of baby arm circles (both ways), Moroccan night clubs, and over head claps

15 tempo squats
THA-THANG:
7/11’s – 7 pairs of exercises done by 10 reps of exercise A/1 rep of exercise B (9/2, 8/3, etc)

pairings:

8 count body builders & Rockettes

BBS & Sprint (30yards)

60lb Sand Bag Toss & Burpee

Flutter Kicks & Monkey Humpers (Both on 4 Count)

Incline Merkins & Box Jumps (or Step-ups)

Lunge & CMU Curl

Inch Worm Merkins & Squats
MARY:
no time for Mary
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
the grass is greener where watered, not necessarily on the other side…

MOLESKIN

ANNOUNCEMENTS:

Memorial day convergence