F3 Knoxville

THE SCENE: Clear morning. Temperature ~68F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

• 12 Projectivators,
• 5 Cherry Pickers
• 15 Moroccan Night Clubs
• 10 Tempo Squats
• 10 Temp Merkins

THA-THANG:
Moseyed to blocks.

Set up as a Dora workout.  One person does the listed number of the first exercise before switching until they reach the number for the second exercise

• Clean and Press Block – 20, Boxcutter – 200
• Rows – 15 each arm, LBCs – 200
• Curls x 30, Hold Wall Sit until other has completed then switch, 4 total
• TRANSITION – Each Partner either does 10 pullups or 30 rockets
• Squat Jumps – 30, Basilisks – 200
• Dips – 20, Big Boys – 200
• Lunge – 10 each leg, Hold Plank until other has completed then switch, 4 total
• TRANSITION (See above
• Repeat if necessary

MARY:
Time for a little Mary at the End.  Participants called out who would give the next exercise.  Did Box cutters, LBCs, and Basilisks

COUNT-OFF & NAME-O-RAMA
Boxcutter also attended but doesn’t have tag yet
CIRCLE OF TRUST/BOM:
“My actions are my only true belonging.  I cannot escape the consequences of my actions.  My actions are the ground on which I stand.”  Ran across this quote.  Word addressed evaluating not what you feel you have done, but to look at what actions you have taken.  Thinking about something can often feel as real as taking the action itself.  So look back on what actions you have taken, not how much you feel you have done based on what you have been thinking about.  Ocho made the point that from this perspective, prayer is an action.
MOLESKIN:
If a similar workout is redone, recommend reducing the numbers of Clean and Press to 10, Squat jumps to 15, and all 200’s to 100 or 150.  Two reasons.  First, the clean and press and squat jump winded people very fast and often they seemed to make this modification on their own.  Second, the workout was running long so had to have folks move through early.  Reduced counts would have it run closer to the expected time.
ANNOUNCEMENTS:
Q101 this weekend 8/19. Hosted at The Project but open to all F3 Knoxville

A retreat is coming up this fall at Doe River Gorge.  Spots are open.  Cost is $110.

Ultimate Frisbee OTB on Wednesday (8/16) went well.  Plan is to shift it to Saturdays, but since Q101 is next week, it will be on Wednesday again.