THE SCENE: Partly cloudy skies with temps in 60’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-Straddle-Hops, 15 Mountain Climbers, 10 Cherry Pickers, 10 Windmills, Little Baby Arm Circles Forwards and Backwards (ten each).
THE THANG:
Mosey to Stop Sign at Northeast Corner of Admin. Bldg. 20 American Hammers.
Mosey north to Perimeter Trail and run on that until it hits main roadway going by baseball fields. Mosey to Serpentine Sidewalk that is between northern ball friends and outdoor chapel. 20 Hello Dollies.
We will do 1-4’s on Serpentine Sidewalk (this is where we do listed exercise to one light, then sprint four more lights, etc, until the sidewalk hits the perimeter trail by the river. Jog back to start after we hit perimeter trail for the next set of 1-4’s. We will stop at the perimeter trail after the third set of 1-4’s. Here are the exercises for the three sets of 1-4’s:
- Bear Crawls
- Hops
- Lunges
We will do 20 Bicycle Kicks (four count) after the three sets of 41’s.
Mosey to Cardiac Hill. We will run up hill doing the following exercises:
- 40 Baby Crunches at start
- 20 Flutter Kicks (four count) at first turn
- 20 Decline Merkins at second turn
- 20 Bench Lifts at the benches.
Mosey to Stop Sign at northeast corner of Admin Bldg. 20 Box Cutters
Mosey to AO.
MARY:
ATM’s.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
A true HIM serves others. We continually talk about this in F3, as we should, because as true men we should serve our families, our coworkers, our friends, and our community. The great thing about F3 is that I see brothers not just talking the talk but walking the walk. The 3rd Anniversary Celebration for F3 Knoxville was a great example. Brothers like Lazy Boy and Abscess got up early to make sure the grounds were prepared for us. Brothers like Hooker and Edit, who, because of injuries could not compete, were manning some of the Brolympics stations, keeping score and cheering us on. Brothers like Junk. Abscess and Lazy Boy were out at the picnic area on Sunday, several hours ahead of time, smoking our meals. I am not mentioning all the other brothers who pitched in time and equipment to help out. Another cool thing about F3: there are ALWAYS brothers volunteering to help, whether with setup or cleanup.
It was also awesome to see F3 Brothers serving their families. All those dads out there with their kids, running with them, hopping with them, tumbling with them, and laughing with them. It was wonderful to meet wives and partners of our brothers – some great folk that were easy to talk to.
We have something special with F3 Knoxville. And if we maintain our pledge and duty to serve our community, there is no telling what directions we will go. One direction will be to Cleveland, TN on Saturday, November 17 when Abscess and other brothers will head there to help launch another F3 AO. Join them if you can.
ANNOUNCEMENTS:
AO launch in Cleveland on Saturday, November 17.