The Scene
34 degrees and beautiful
F3 Welcome and Disclaimer
Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone
Warm-O-Rama
Side Straddle Hops
Seal Claps 4 count
Inch Worms w/ merkin
Tempo Squats
Imperial Walkers
Tha-Thang
Mosey to the church courtyard
ATM’s
15 Alternating Shoulder Taps (4 count)
10 Tempo Merkins (4 Count)
10 Fast Merkins
Mosey to Cedar Bluff Rd entrance of Shamrock stopping for 10 4ct Monkey Humpers before crossing and heading to the Cedar Bluff Elementary Stairs.
Dora 1 2 3
Partner 1 performs exercises while Partner 2 goes up and down the stairs twice.
100 Inch Worms
200 Heel Elevated Squats
300 Little Mermaids (Lay on one side, one arm goes on the back of your head and the other on the ground. Keep your legs together since we are mermaids and do a sideways sit-up where your elbow gets to your knees.)
Due to time, we called the Little Mermaids around 200 to make it back to the AO on time. We all took one more trip up the stairs for good measure.
Sneaky Gorilla the length of the parking lot headed back to campus
Mosey to Cedar Bluff Rd stopping for 10 more 4ct Monkey Humpers before crossing and heading to the AO.
BLIMPS once we are back to the AO
5 Burpees
10 Lunges (5 each leg)
15 Imperial Walkers (we did single count)
20 Merkins
25 Plank Jacks
30 Squats
Mary
No Time
COUNT-OFF & NAME-O-RAMA
15 HIM’s
COT/BOM
Quote from the book Battle Studies: Ancient and Modern Battle by Colonel Ardant Du Picq heard on Jocko Podcast 269
“Four brave men who do not know each other will not dare to attack a lion. Four less brave men, but knowing each other well, sure of their reliability and consequently of mutual aid, will attack resolutely.”-Colonel Ardant Du Picq
Since I joined F3 I have done many things that I never thought I could do because I was surrounded by men who knew I could and showed confidence in me. The “lion” that is referenced in the quote can be many different things; 3100 burpees in a month, a service project, a coat drive, donation to Street Hope, the list goes on. Alone we may not think we can do these things or make an impact in an organization but as a group (F3) we can take down any “lion” that comes across our path. I am so grateful for F3 Knoxville.
MOLESKIN:
ANNOUNCEMENTS:
STREET HOPE PROJECT
Help us support the fight against human trafficking. Our collection for Street Hope TN house starts THIS WEEK. We have been asked to collect Copy Paper, Napkins, and 55 gal Trash Bags. Bring these items to the workouts and/or get them to your AOQs and we will collect from them. You can learn more about Street Hope TN at https://streethopetn.org
Let’s support our Blount county brethren on Saturday and have a good showing for our new AO launch. If you are in town make plans to join. See Slack for details.