THE SCENE
64 and clear
Welcome & Disclaimer
THE THANG
COP
- SSH x30 (IC)
- Dive Bombers x15 (IC)
- Toy Soldiers x15 (IC)
- Arm Circles Forward x10 (IC)
- Arm Circles Backward x10 (IC)
- Imperial Walkers x15 (IC)
- Run the parking lot x2
Mosey to the paver pile and grab two coupons. Then mosey back to the parking lot and line up on the curb near the hill.
YCDAFSS
We will have 6, 1 minute rounds in a pyramid (R1 = 1min, R2 = 2min, … , R6 = 6min). Between rounds do suicide sprints across the parking lot (run to 1st cone, run back to start, run to 2nd cone run back to start, run to far curb and back to start)
- Round 1 – Flyes
- Round 2 – Flyes, Prisoner Squats
- Round 3 – Flyes, Prisoner Squats, Curls
- Round 4 – Flyes, Prisoner Squats, Curls, Mountain Climbers
- Round 5 – Flyes, Prisoner Squats, Curls, Mountain Climbers, Arnold Presses
- Round 6 – Flyes, Prisoner Squats, Curls, Mountain Climbers, Arnold Presses, Reverse Lunges
Circle up for abs
Abs
Captain Thors – x8 (IC)
COT
Number off and Name-O-Rama (1 FNG – Uncle Rico)
BOM
The opposite of manhood isn’t womanhood, it’s boyhood (1 Corinthians 10:11 – When I was a child, I spoke as a child, I understood as a child, I thought as a child; but when I became a man, I put away childish things.). The difference between manhood and boyhood is not a sense of fun and zest for life, it’s maturity. We don’t want to loose the joy of living, but the world…our loved ones…NEED us to be men. The need us to reject passivity, accept responsibility, lead courageously, expect a greater reward…God’s reward. Each morning at F3 we come together to get better physically, mentally and spiritually in the context of other men. Men teach us how to be better men, so keep coming and keep giving!
MOLESKIN
The Knoxville PAX loves to kick off the week with a bang! Monday’s are usually well attended and this morning was no different. Everyone showed up ready to get better. It was a great morning…I would expect nothing less. AYE!!
Strength and Honor,
Cap’n Crunch