F3 Knoxville

Baseball at the Fort

Rampart

THE SCENE: Clear skies and mild, another glorious day for a beatdown.

F3 WELCOME & DISCLAIMER

  • Welcome to F3:  Fitness / Fellowship / Faith
  • My name is Spielberg
  • Couple of things before we begin:
    • I am not a professional
    • This is a free workout, you are here on your own volition
    • I don’t know the injuries you may or may not have, so modify as needed.  Push yourselves, don’t hurt yourselves and push the men around you when they need it.

WARM-O-RAMA:
SSH

Knoxville cherry pickers

Willy Mays Hayes

Tempo Squats

Tempo Merkins

LBAC -F,  LBAC – R, Overhead Arm Claps, Hellelujahs

THA-THANG:

10 Hims played ball.  4 bases, 4 sheets w/6 exercises and dice.  Player rolled dice depending on the roll determined the excercise and next station.  Singles, Doubles, Home Runs, Stolen bases, SSH, Merkins, Burpees, Big Boys, Mtn Climbers, Monkey humper, Flutter Kicks Squats, Bobby Hurleys, Imperial Walkers and a Bear Crawl all made an appearance in today’s game.

MARY:
YES to Mary

COUNT-OFF & NAME-O-RAMA

YES

CIRCLE OF TRUST/BOM:     

Acts 17:28

“For in Him we live and move and have our being”   We live, breath and exist because of HIM.  This privilege to wake each day and celebrate through hard work with brothers is a blessing not to take for granted.

MOLESKIN:

Feeling blessed to be surrounded by like minded warriors in these uncertain times.

ANNOUNCEMENTS:
Prayer requests taken.