F3 Knoxville

Swirlie Saturday

Truck Stop
Workout Date: 1 Jun 2019
QIC: Swirlie

THE SCENE:
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

warm up stuff and stretches

THA-THANG:
elevators on the concrete bleacher hill:  derkins, dips, box jumps

 

station work at the playground:  jump rope, rope climb, sand bag toss, shoulder press, bent over row, farmer carry, seated ring pullup, battle rope, medicine ball toss.    Tug-of-war between each round.

MARY:
crunch, side crunch,

COUNT-OFF & NAME-O-RAMA
swirlie, bartman, wagon wheel, dreadlock, la-z-boy, cosmo, stitches, shooter, gibbler

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

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