F3 Knoxville

A spin on Head, Shoulders, Knees and Toes

Speedway
Workout Date: 23 Jun 2022
QIC: Doctor

THE SCENE: 65 degrees and pleasant.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH X 10, tempo Carolina Dry Docks X 5, Cherry Pickers X 5
THA-THANG:

With cones set in a line marking starting locations, do exercises with 5 reps at each location. When finished with the 5th location, mosey back to the start and repeat. Increase reps by 5 for each round. Go at own pace until time.

With CMU:

  • Thrusters
  • Curls
  • Goblet Squats
  • Jumping Calf Raises
  • Burpees

Without CMU:

  • Carolina Dry Docks
  • 4 tap Merkins
  • Big Boy Sit-ups
  • Plank Jacks
  • Burpees

MARY:
Stretching, LBCs for time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Something is leading you and your family. It may be media, culture, etc. For many of us, leadership is a passive thing we put on other people. That is not what we are called to do as men. We are to be leaders in our community and especially our families. It needs to be intentional with a mission and vision for what leadership looks like. For me, leading means following Jesus.
MOLESKIN:
“Leading Your Family Like Jesus” Ken Blanchard, et.al (2013).
ANNOUNCEMENTS:

  • Convergence at JUCO on 7-2
  • F3 Speedway shirts are available. Please order by 6-29 if interested.
  • 2.0 workout at Bombshelter at 8:15 this Saturday. All children are welcome. Workout will be modified for them.