Fitness. Fellowship. Faith.
THE THANG:
20 sec on 10 off ×8 w/CMU
Squat Press
Curls
Rows
Swings
Calf Raises
Step-ups
These in between exercises: Ssh, bbs, Imp. Walkers, mnt climbers
MARY:
Stretches, flutters and gas pumpers
ANNOUNCEMENTS:
GTE
COT: Changing seasons in life, how do we navigate.
THE THANG:
We rucked about three miles in the neighborhood with a good elevation gain. When we got back to the AO, Fast said we were about a tenth short of 3 miles. So, we rucked couple laps in the parking lot to get three officially. We had some light rain on the ruck.
MARY:
No
ANNOUNCEMENTS
– Flag handoff from Fixer to Z-Pack at the Quacken on Monday 4/22.
– PM workouts also start on Monday 4/22. Monday morning workouts will cease until the Fall. Lizzy is the Monday PM Q.
– Convergence and GTE next Saturday 4/27 at Asylum. F3 Knoxville is doing a canned food drive in conjunction with the Convergence. Z-Pack will collect canned food donations at Quacken, and he will deliver them at the Convergence.
COT:
“Two are better than one… a cord of three strands is not quickly broken.”
I am thankful for our AOs and the PAX. We build each other up in this thing called F3. I appreciate Fast n Easy and Spellcheck for making me a little stronger today.
Prayer Time
Have a great weekend!
5 Burpees
5 Cherry Pickers
20 SSH
Carltons / Front swings / Michael Phelps
Front Arm Stretch / Triceps Stretch
Runners stretch (knee up/ knee down)
15 Squat Jumps
Tie Fighters
5 Down / Up Dog
THE THANG:
3 Rounds:
10 Table Rows
20 Merkins
20 Squats
– Lunge around the Pavilon
3 Rounds:
10 burpees
20 Big Boy Sit-ups
– Lunge around the Pavilon
3 Rounds (w/cmu):
10 Thrusters
20 Lawn Mowers (10each)
– Lunge around the Pavilon
3 Rounds:
15 Carolina Dry Docks
30 Hello Dollies (Single Count)
– Lunge around the Pavilon
3 Rounds:
15 Curls
15 Presses
– Lunge around the Pavilon
MARY: Very brief plank hold
ANNOUNCEMENTS:
Convergence next weekend!
Food drive this week. Bring food to P3 or Venmo and I will buy at the store when we go.
COT:
Grateful for every positive circle of influence. Thanks be to God for all of the great people in my life. They rub off on me, and ultimately rub off on my kids. I pray that I make good use of this and help my kids to be the good people this world needs. Happy Birthday Jake, and Happy Birthday TRC/Crab legs!