F3 Knoxville

Work like it’s up to you

Bomb Shelter

THE SCENE: A cold but clear morning at the bomb shelter
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSHx10

arm circlesx10
THA-THANG:

100 repetitions of each of the following. When a rest is needed, run to opposite end of grinder and back. When complete with list, over head carry CMU across grinder with a 3 burpee penalty each time you put it down. Rinse and repeat as needed

  • Merkins
  • Squats
  • Curls
  • WWII sit ups
  • Shoulder press
  • CMU swings

MARY:
Not much time left, but LBCs until time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Lt. Col. George Russel Barber was a chaplain who landed on the beaches of Normandy on DDay. He ended up getting stuck to where he couldn’t scale the wall in front of him and had to dig a fox hole to shelter himself from enemy fire. When asked about it, he said:

”I prayed as if everything depended on the Lord, and I dug as if everything was up to me. The Lord and I got that foxhole pretty deep”

 

MOLESKIN:
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ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.