Fitness. Fellowship. Faith.
THA-THANG:
Mosey to The Hill
THE SCENE: Dog Pound, early, dry and a nice temp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
MOSEY around the outhouse, SSH x20, 10 mericans, 15 SSH ,10 mericans, 15 SSHs, 10 mericans, 15 Mary Catherine gallager type SHH, 10 mericans, then 5 bad ass karate kid kicks!
THA-THANG:
Mosey to lot next to Matterhorn. 7 spots in a line spaced 10’ apart, across the lot. 7 cones across the lot from them at different lengths (20 to 70 yards ) complete exercise and run around cone across from it and back moving to next exercise. Repeat till the groaning level is sufficient.
Mosey down Lot around to the docks. Mosey to Cory hill stopping at every other parking line for 1 merkin until reaching hill (20 lines?)
squat walk up Cory Hill, mosey down, Bernie squat up, mosey down, bear crawl up, mosey down …repeat flutter kick till 6 catches
mosey to AO
MARY:
Landline takes over with some pac-mans, box cutters, Peter Parker’s and side crunches
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Hope in God is real. Hope in things, people is nothing. There is hope in Jesus and he has given us the freedom from sin.
MOLESKIN:
Talked about being more intentional with bible reading. Keeping accountability.
had a great picture wearing our shirts for WAgon Wheels friend Bryan who is struggling with a medical issue
ANNOUNCEMENTS:
Going away party for landline tonight, kickball teams, F3 olympics
THE SCENE: Muggy n humid
F3 WELCOME & DISCLAIMER
yep, did that
WARM-O-RAMA:
Capri lap around the P lot while a couple rolled in late
sshx20 ic
squats x20 ic
merkins x20 ic
iron mikes x10 oyo
froggie squats x 10 ic
manmakers x 10
mr spectacular x 5 oyo
THA-THANG:
Suicidal 11s
MARY:
Flutters x 20
lbcx 20
roll over for press ups x 5
roll back over for boxcutters x 10 ic
Cash out w ATM s
COUNT-OFF & NAME-O-RAMA
20 pax including 1 FNG . We also had an awesome dog that did the suicides w us!
CIRCLE OF TRUST/BOM:
Be like a kid and be Resilient! My family hiked Mt Leconte this weekend . My 3 boys , 7,10,11 did awesome and actually much better than I expected, especially my 7 yr old. Kids !! They are so resilient ! My 7 yr old , Evan , ended up hiking about 15 miles the whole weekend. I thought, for sure, he would be whooped. NOPE! He is so resilient and just bounced back like it was nothing. I will say he struggled a bit but I encouraged him to keep going and we even made up a song about Evan making it the top. He kept going even when it got tough for him. I love you Evan, Joseph and Christian. I especially love my wife Catherine for she might be the most resilient of all of my Fanily! Actually , I know she is.
MOLESKIN:
Basically, kids are resilient and with encouragement, they can do way more than they think. As adults, we are resilient of course but may not be as much as kids. Maybe we know too much! Let’s be resilient and encourage each other to push through the tough
aye !
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.
THE SCENE: Low 70s…pretty humid but not too bad
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
Mosey to Watt Rd parking lot
Descending Ladder. Work your way down the list until you’ve completed the last exercise, then run a lap around the parking lot. Rinse/repeat and remove the lowest number exercise each time through until you’ve completed 10 circuits.
Soccer field. 6 Cones set up in rectangular shape. Mosey from cone to cone completing 20 reps of each exercise.
MARY:
Since the Roll-up V-ups were such a crowd pleaser, we ended with 1 minute of these in cadence.
COUNT-OFF & NAME-O-RAMA
10 total: Gibbler, Tank, Cosmo, Cornhole, I-Beam, Black Lung, Sparky, Mr. Clean, Wall Ball, Bartman
CIRCLE OF TRUST/BOM:
Just a word about family & extended family. Love them even though they drive you nuts sometimes!
MOLESKIN:
ANNOUNCEMENTS:
THE SCENE: 75 and ready for Launch
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Money to Flag
SSH x 20 IC
Imperial Walkers x 20 IC
Michael Phelps OYO
THA-THANG:
Launch Party included a view of almost all that our new AO “The Equalizer” has to offer:
MARY:
Abs
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Great response for the new AO Launch at The Equalizer (formerly known as Carl Cowan Park).
Brief rundown on the history of Carl Cowan and his fight for equality in Knoxville. Change is inevitable, be ready, get ready, be in charge of the change you want in your life. Evolve- do not be the same man you were last year, 5 years ago… be better.
F3 Knoxville experienced change today- new AO & it was a wonderful morning.
MOLESKIN:
S/O to Frosty, Mayberry, Junk, and Abacus for being with us in the SuperOcho/NirvanaNine quest. Awesome work men! We welcomed “Central Park” to the group and he came in with some respect!
We prayed for Landline and his family as they transition to St. Thomas. Yes, the Virgin Islands. Godspeed brother!
We prayed for Sliderule and his family and for Abacus’ Aunt.
ANNOUNCEMENTS:
The Equalizer will meet on Saturdays only for now but vibe was to expand the schedule. More info soon. Coffeteria at Dunkin Donuts was only letdown of the morning. New spot coming next week.