F3 Knoxville

Simple but Brutal

Asylum AM

THE SCENE:  Cloudy, Breezy, around 72 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Start with 30 SSH on 4ct

Jog from curb to other end of lot…Michael Phelps with some of this and that jog back

Perform 10 Windmill in cadence jog back to other end of lot perform 10x Rockette jog back

Finish warm-o-rama with 10x Cherry Pickers
THA-THANG:
Had 2 different sets of Exercises

Set 1 Legs/Abs

20 Squat, 20 lunge, 20 BB’s, 20 flutters

Set 2 Chest/Back/Shoulders

20 merkin, 20 CDD’s, 20 Superman, 20 overhead clap

 

Ran a circuit loop with 5 stops from AO around up dragons tail and back.  Perform Set 1 at all 5 stops then loop back and perform Set 2 at all 5 stops.  Goal of getting in 100 reps of each exercise.  Mission Accomplished.

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
9 PAX  Hands, Jail Bait, Pac Man, Waffle House, Husker, Crab-legs, Waffle- House, Kentucky, Full House
CIRCLE OF TRUST/BOM:
We talk all the time about getting better.  We get better physically and we push ourselves on the first “F”.  I wanted to challenge all of us to focus on a few more “F’s” this week…

Fellowship: Contact a brother you haven’t seen.  Reach out.  Be a friend.  Pursue.  Friendships aren’t easy.  We have to work at them.  Do that this week.

Faith: Prayer is something so simple, but we lose focus often.  Challenge to have meaningful prayer in the morning, in the middle part of your day, and in the evening.  Do that this week.

Added F is Friendship:  Focus on our spouses and the friendship we have with them.  Pursue them.  Court them.  Send them flowers.  Do that this week.

Added and last F is Fatherhood:  Be engaged with your kids.  Put the phone down when you’re at home.  No social media.  No fantasy football.  Say “yes” and don’t be so quick to find a reason for a “no”.  Do that this week.

 

MOLESKIN:
Shout out prayers to Hands son Grant as he heads to Austria for a semester abroad.
ANNOUNCEMENTS: