F3 Knoxville

THE SCENE: Sunny, warm, clear eyes, full heart, can’t lose.
F3 WELCOME & DISCLAIMER

Welcome to F3: Fitness – Fellowship – Faith. My name is Steam & I’ll be your QIC (Q In Charge) this morning. I am not a professional, you are here on your own volition. I don’t know any injuries you may or may not have so if you need to modify any of the exercises we do this morning feel free to do so but push yourself and those around you. thanks for coming out this morning men, let’s go to work.

WARM-O-RAMA:

Squat-Bender: 15 x 4 in cadence

Cherry-Picker(arms not legs): 30 x 4 in cadence

Imperial Walker: 15 x 4 in cadence

SSH: 15 x 4 in cadence

Modified Burpee (Army Burpee): 15 x 4 in cadence

THA-THANG:
Mosey to Pass Underneath Neyland Stadium

• AO –> color stairs parking lot –> secret pass up to UT (bridge over water) –> Under Neyland
• “The Neyland Express”
  • underneath Neyland
  • Gates 1-7 = burpee ladder
  • Gate 1 = 1 burpee
  • Gate 2 = 2 burpees
  • Gate 3-7…follow suit until PAX get done after Gate 7
    • hold plank after Gate 7 until all PAX recovers
  • Mosey to Neyland Parking Garage
  • 6 Poles (start @ farthest one from TBA – Thompson Boling Arena)
  • 6 Poles = 6 Rounds
  • Assemble battle buddy teams
  • Round 1
    • BB1 runs to pole 1 — executes 5 squats
    • BB2 executes flutter kicks until relieved
    • when done with Round 1 – hold the plank until all PAX recovers
  • [ 10 SSHs + 10 count rest ]
  • Round 2
    • BB1 runs to pole 2 — executes 10 squats
    • BB2 executes BBSs until relieved
    • When done with Round 2 – hold the plank until all PAX recovers
  • [ 10 SSHs + 10 count rest ]
  • Round 3
    • BB1 runs to pole 3 — executes 15 squats
    • BB2 executes flutter kicks until relieved
    • When done with Round 3 – hold the plank until all PAX recovers
  • [ 10 SSHs + 10 count rest ]
  • Round 4
    • BB1 runs to pole 4 — executes 20 squats
    • BB2 executes BBSs until relieved
    • When done with Round 4 – hold the plank until all PAX recovers
  • [ 10 SSHs + 10 count rest ]
  • Round 5
    • BB1 runs to pole 5 — executes 25 squats
    • BB2 executes flutter kicks until relieved
    • When done with Round 5 – hold the plank until all PAX recovers
  • [ 10 SSHs + 10 count rest ]
  • Round 6
    • BB1 runs to pole 6 — executes 30 squats
    • BB2 executes 10 incline/decline/regular merkins
      • 10 seconds of rest in between each style merkin
      • Rinse&Repeat until Round 6 is done
  • [ 10 SSHs + 10 count rest ]
  • BLAST ROCKY TOP BECAUSE GO VOLS
  • Mosey back under Neyland –> back side of UT –> up into WFP –> AO
  • BLAST FINAL COUNTDOWN & EYE OF THE TIGER THROUGH BLUETOOTH SPEAKERS

MARY:
3.17 miles covered total
COUNT-OFF & NAME-O-RAMA
9 PAX — Preacher, Dugger, Careless, Passport, Red Writer, Quarantine, Rousey, Dinger, Steam
CIRCLE OF TRUST/BOM:

3 of Pat Summitt’s Maxims

1. Take Full Responsibility
   1. Of your life – all aspects
2. Make hard Work Your Passion
   1. Idk what you’re passionate about but don’t give it up. Know why you’re working hard though. identify your “why”
3. Make Winning Your Attitude
   1. Make Christ-driven winning your attitude everyday
      MOLESKIN:
      Insert any personal comments, notes, devotion content, etc.
      ANNOUNCEMENTS:
      Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.