F3 Knoxville

Mosey to Coupon Pile and return to AO with coupons

THE THANG: Complete the Full Alphabet of Exercises A to Z as a group (33 seconds of effort followed by 17 seconds of rest)….

– Absolution
– Box Jumps
– Curls *
– Derkins
– Eagles
– Front Raises *
– Groiners
– Heels to Heaven
– Imperial blockers *
– Jump Squats
– Kracken Burpees Burpee w 3 hand-release Merkins at the bottom
– Lunges *
– Mountain Climbers
– Narrow Merkins *
– Overhead Press *
– Press Jacks *
– Queen curtsey
– Ranger merkins
– Squirrels *
– T Merkins
– Up Up Down Down (Low to high plank)
– Vertical Block Windshield Wiper *
– War Hammer (WWII Sit up with 4 ct American hammer) with coupon *
– X Cross Situp
– Yul Brenners
– Zombie crawl

Exercises requiring a coupon have an asterisk above

After completing A to Z return coupons and do AMRAP of the following:
5 Burpees / 10 Merkins / 15 Squats / Run one Lap
Rinse & Repeat as many as time allows

MARY:
Soot Led Leg Raises / G6 Led Hello Dolly’s

ANNOUNCEMENTS:

Postman’s Tails and Trails event is coming up on Saturday, 10/27

COT:
The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership. We are in the midst of an election. Early voting is going on right now. Election Day is November 5th. Being a leader, a high impact man should include participation in elections.

Women have voted at higher rates than men in every presidential election since 1980, with the gap between women and men growing slightly larger with each successive election. In 2020 nearly 55% of votes were cast by women.

There are slightly more adult women than men in the U.S. women are also slightly more likely to be registered to vote (70% of women to 68% of men)

I’m not here to tell you how to vote… I am here to strongly urge you to participate in this election. Vote! Prioritize it. Plan for it. Do it. AND THEN encourage other men to do so as well.

AND IF YOU HAVE THE BACKBONE or stomach for it, you could even run for office.