Warmup:

SSH x15 IC

Merkins x10 IC

Flutter kicks x10 IC

Little baby Arm Circles x10 IC Forward/Reverse

Hallelujahs x10 IC

Samson Hold 20 secs

Grass Pickers x10 IC

Willie Mays Hays x 15 IC

The Thang – “Card’s Run and Repeat”

3 rounds of exercises. Do set on sideline, run to other end and back, repeato. Then go to next round.

Round 1 – Burpees, Big Boy Situps, Heels to Heaven, Lunges IC x5 each

Round 2 – Burpees, LBC IC, Mountain Climbers IC, Shoulder Taps IC x10 each

Round 3 – Burpees, Squats, Freddie Mercury IC, Box Cutters IC x 15 each

Burpees x 20, run to other barricade and repeat

Extra Credit…Pax lined up in a circle and led their favorite exercise.

Phoenix – Bearcrawl

The Juice – Flutterkicks

NoDoubt – LBCs

Caterpillar – SSH

Doublemint – No Surrenders

Popo – Motivator 5-1

OneShot – Squats

Baymax – WWII

Tinker – merkins

Moleskin

From F3 Knoxville:

“With heavy hearts we share this news: tragically and sadly, we lost our F3 brother, Cardinal (Taylor Phelps), during a workout this morning. He had a big smile, bigger heart, and we loved having him at our Rampart AO. He leaves behind a wife and two young children, and was the Senior Pastor at Caney Ford Baptist Church (Harriman). He was a High Impact Man and we mourn his loss deeply. Please keep his family and the men that were with him yesterday morning in your thoughts and prayers during this difficult time. 1/11/23