AMSAP with Tunes!

The rain taunted and finally unleashed on 7 PAX at  #immortal_station  for a AMSAP with Tunes Q led by YHC!!!

DISCLAIMER PRAYER COP Motivators (from 7) Bat Wings IC x 10 (Forwards, Backwards, Front Clap, Overhead Clap) TTT IC x 10

THE THANG

AMSAP (As Many Sets As Possible) 12 Min Rounds per Set

Set One (5 / 10 / 15)

5 Burpees

10 Weighted Squat Press

15 WW1 Sit Ups

Run to the cone and back

Set Two (10 / 15 / 20)

10 Merkins

15 Power Cleans or Squats

20 LBCs

Run to the cone and back

Set Three (15 / 20 / 25)

15 Carolina Dry Docks

20 Bicep Curls

25 Flutter Kicks

Run to the cone and back

MARY Didn’t happen!

CIRCLE OF TRUST PRAYER MOLESKIN As dads, we have an incredible responsibility and privilege to train up our children. They look to us and we need to make sure that our actions and works align.

Train up a child in the way he should go; even when he is old he will not depart from it. Proverbs 22:6

ANNOUNCEMENTS Calendar has openings! So, head on out to the  F3 Northeast Tennessee website  and get your name on there! If you aren’t able to access, please let us know! If you want to co-Q with someone, reach out too!  LET’S DO THIS!!!