F3 Knoxville

Super Bowl 52 Party at the Dog Pound

The Dog Pound
Workout Date: 1 Feb 2018
QIC: Flute Loop

THE SCENE: Beautiful morning, a steamy 45 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 side straddle hops 4 ct (cadence), 52 Merkins on your own, Ran to outhouse, 52 alternating step ups, 52 alternating lunges, Ratchet led Shoulder Blaster

 

THA THANG:

mosey to the bottom of “the hill” with our rock/rocks

at bottom of hill:  26 mountain climbers, 12 burpees, 52 an of your choice

At top of hill:  26 merkins, 52 bicep curls w rock, 52 triceps extensions w rock

repeated once more

MARY:

hello dollys, American hammers, slow merkin/ plank combo, baby crunches

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Take an “inside look” at your heart on a regular basis.  Ask your self deep and challenging questions.  Examine yourself before the Lord.  Don’t walk away with guilt and shame, but instead respond with Godly repentance which will lead you closer to the Lord, with a better understanding of your desperate need for HIM in every area at all times.   Read 1 Timothy 5.  We have 2 choices:  1) Run after the Lord day and night or 2) Run after our own pleasures and desires and if we do this we will be dead even though we are alive.