F3 Knoxville

4x Conveyor

Brickyard

THE SCENE: 70 and clear
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
  • Baby arm circles, Forward 17x, Reverse 17x IC
  • Side Straddle Hops 25x IC
  • Lunges 10x EL IC
  • Imperial Squat Walkers 15x IC
THA-THANG:
Conveyer Belt 4 rounds
Pace and station changing is controlled by Station 1. When exercise is finished at Station 1, move to 2, and so on. Each time you come back to your starting station, move to next exercise.
Depending on number of HIMs in attendance, at least 1 per station at start.
  • Station 1 (start)
    1. Round 1 – 20 Burpees
    2. Round 2 – 30 Hand release merkins
    3. Round 3 – 40 Carolina dry docks
    4. Round 4 – 50 Merkins
  • Station 2
    1. Squats
    2. Jump Squats
    3. Side Straddle Hops
    4. Al Gores
  • Station 3
    1. Mountain Climbers
    2. Shoulder Taps
    3. Peter Parkers
    4. Plank
  • Station 4
    1. Big Boy Sit-ups
    2. Little Baby Crunches
    3. Flutter Kicks
    4. Bruce Lees

MARY:
No mary today, thang thang until time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Inspiration from Jocko Podcast – http://jockopodcast.com/2017/04/26/72-losing-a-son-to-war-true-honor-and-leadership-that-applies-to-real-life-w-col-tom-manion/

“If not me, then who?” – 1stLt Travis Manion, USMC

In our daily lives we pass by so many things where our first thought is ‘Somebody else will take care of that.’ While listening to the Jocko Podcast (link is above), I heard of 1st Lt. Travis Manion who lived by the thought of “If not me, then who?” This really struck me as did the story of his life and death. I’ve been dwelling on the thought of “If not me, then who?” for this past week and realize we can apply this to many aspects of our lives. From our marriages and families, to our jobs, to our F3 workouts. Look for those opportunities to step and be leaders or just to make a difference.

MOLESKIN:

ANNOUNCEMENTS: