F3 Knoxville

AO: asylum-daybreak
Q: Lilydipper
PAX: Drum Major, Windex, Pusher, Doubtfire (Nick Bond), Tenderfoot, Glamper, Dain Bramage (Will Olson), Brick, Pele (Jon Lindberg), F3 Pluto ( Hugh Nystrom), Billie Jean, Honeydew, MD Hammer, Gridiron, Shogun
FNGs: None
COUNT: 16
WARMUP: 20 Side Straddle Hops, Curly Stomps, 8 Twistees, 10 Baby Arm Circles Forward, 10 Baby Arm Circles Backward, March around parking lot to Stars and Stripes Type Music, Butt Kick and High Knees around parking lot to Stars and Stripes Music.

THE THANG: Mosey to the Pavilion. We will do Elevens starting with 10 Picnic Table Pull-ups and 1 Bench Dip.
Mosey to Caribbean Parking Lot. We will go in counterclockwise circle stopping at every other island to do 10 Merkins. Those finishing first run back to meet the six. Rinse and Repeat with 20 Baby Crunches.
Mosey to the Mound. We will run up clockwise to the top and do 10 Decline Merkins on the benches there.
Mosey to Muscle Beach. Each man does 25 reps on exercise instrument of their choice, then runs to first crosswalk in parking lot, does one Burpee, and runs back to do 25 reps of next exercise of choice. After that, run to second crosswalk. Rinse and repeat to third crosswalk on the far end of the parking lot. All men finish by doing reps until the six returns from 3rd crosswalk.
Mosey on the sidewalk that goes past the Mound and to the shade tree where the sidewalk meets the Serpentine Trail. We will do 20 Flutter Kicks
Mosey on the Caribbean parking lot to the trail that goes back to the Pavilion. We will do 10 Tempo Merkins.
Mosey to the Pavilion. Drop off any unnecessary gear and then mosey past the batting cage area and down to the start of Cardiac. We will each get a boulder and do the following exercises in cadence:
20 Overhead Presses
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20 Curls
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20 Rows
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20 Tricepts
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Replace boulders. Next, we will run up Cardiac, stopping at the following to do the following exercises:
1st Turn, keep running!
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2nd Turn, 20 Hello Dollies
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3rd Turn, 20 Decline Merkins with feet on grass
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Benches, 20 Bench Dips
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Mosey to AO.

ANNOUNCEMENTS: UnCOVEred is Saturday, July 13 at the Cove at 7 am.

COT: Prayers for continuing healing for Maddie, Windex’s daughter. We found out after the COT that Maddie get’s to transfer from the hospital to a rehab facility today. Prayers of thanks for the recent “clean bill of health” that Shogun received. Prayers for the safe return of Pusher’s wife who will be heading back home from the Philippines this Sunday.

Message:
On this day of our celebration of America’s independence I have some quotes for you that reflect the principles our nation was found on. When I reflect on great American quotes I think of “Give me liberty or give me death” by Patrick Henry or “Ask not what your country can do for you but what you can do for your country” by John F. Kennedy. But here are five more quotes, not all by Americans, that reflect on America and it’s principles:
True patriotism springs from a belief in the dignity of the individual, freedom and equality not only for Americans but for all people on earth. –Eleanor Roosevelt
1.
Freedom is nothing but a chance to be better. – Albert Camus
1.
In America, nobody says you have to keep the circumstances that somebody else gives you. – Amy Tan.
1.
We are a nation of many nationalities, many races, many religions – bound together by a single unity, the unity of freedom and equality. – Franklin D. Roosevelt
1.
I think of a hero as someone who understands the degree of responsibility that comes with his freedom. – Bob Dylan
1.
Patriotism is easy to understand in America. It means looking out for yourself by looking out for your country. – Calvin Coolidge
1.
When thinking of that last quote, I think particularly of our military veterans who have fought to keep our country free. That freedom gives us “the chance to be better” like Camus says. It comes with responsibility as Dylan proclaims. And because of our freedom, as Tan states, we don’t “have to keep the circumstances that somebody else gives” us.