F3 Knoxville

FNQ

THE SCENE: Pre-Hurricanish  Approx. 72 F

WARM-O-RAMA:

SSH X 15

Arm Circles Front/Back X 10 each

Cherry Pickers X 10

Mosey to Mt. Krumpet

THA-THANG:
At Mt. Krumpet

At the base – 5 Bur-bees, 20 Merkins, 20 BB setups

Sprint to top of Krumpet, Jog back

5 Bur-bees, 20 Merkins, 20 BB setups

Bernie to top of Krumpet, Jog back

5 Bur-bees, 20 Merkins, 20 BB setups

Bear Crawl to top of Krumpet, Jog back

Mosey to Grinder and divide into 3 teams

Sprint to Station #1

10 pullups

20 Decline Merkins

20 Box Jumps

Sprint to Station #2

20 CMU Curls

20 CMU Presses

20 CMU Goblet Squats

Sprint to Station #3         5

20 inclined Merkins

20 Step ups each leg

20 Dips

Repeat circuit and if a team catches any group on station they do Bur-bees until that team is done.

MARY:

Flutter kicks X 15

Box Cutters X 15

COUNT-OFF & NAME-O-RAMA
18 Strong one FNG, AO is growing!

CIRCLE OF TRUST/BOM:

Six Ethics of Life

  • Before you Pray – Believe

It means not lose sight of the true meaning of worship and prayer.  To many people treat church as a form of entertainment not a means to improve one’s faith and relationship with God.

  • Before you Speak – Listen

To me it is especially important to listen, especially when the conversation is confrontational.  Try to listen to the issue before allowing emotion to take over.

  • Before you Spend – Earn

Avoid burdensome dept or burrowing from others if possible. For me this is not leaving beyond your means.

  • Before you Write – Think

Never write anything you wouldn’t want your mother to read.  Be careful with what you say on social media. Things never go away.

  • Before you Quit – Try

I think we have all got this one.  We wouldn’t be here if we didn’t.

  • Before you Die – Live

Don’t forget to spend time with your friends, family, take time to doing things you enjoy!