F3 Knoxville

Crowdpleaser

THE SCENE:  54 and gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Imperial Walkers x 15 IC
Windmills x 15 IC
Cherry Pickers x 15 IC
SSH x 15 IC
Mountain Climbers x 15 IC
Plank Jacks x 15 IC
Squat x 15 IC
BLIMPS x 2 OYO
   Burpees x 5
   Lunge each leg x 10
   Imperial Walker x 15
   Merkins x 20
   Plank Jacks x 25
   Squats x 30

THA-THANG:

Quads v. Abs
Outhouse Mosey to across-the-street
Squat / Slap Ground / Jump x 10 OYO
Inchworm 20 yards
LBC x 25 IC
Duck Walk 20 yards
Chinook Squats – Chinook Arm Circles x 3 / Squat x 15 OYO
Ice Skaters x 20
WWII Sit-up x 15
Ice Skaters x 20
Copperhead Squat x 15
Karaoke Right Face 20 yards
Superman/Banana x 10 IC
Karaoke Left Face 20 yards
Gorilla Humpers – Wide Monkey Humper x 15
Backwards Run 20 yards
American Hammer x 20 IC
Fire Hydrants x 15 Each Leg IC
Frog Jump 20 yards
Rosalita x 20 IC
Frog Jump 20 yards
Happy Jacks – SSH x 5 / Jump Squat x 2
Inchworm 20 yards
Mosey back to AO

MARY:
Shoulder Blasters
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Just a quick story and encouragement around planning for the unexpected.
MOLESKIN:
We worked a few exercises that the men hadn’t seen in a while – kept everybody moving so there was little standing around.  I was glad to hear the mumblechatter this morning…
ANNOUNCEMENTS:
See you Saturday for the Convergence at the Asylum 7am!