F3 Knoxville

BE STILL

The Project

THE SCENE: 68 with 99% humidity (no joke)
F3 WELCOME & DISCLAIMER: regular + CV19 + cell phone for emergencies
WARM-O-RAMA:

• Projectivator x6
• LBAC (fwd/bwd) x10
• Tempo Merkin x8
• Carolina Dry Dock x8
• Cherry picker x5
• Mosey to Half Wall – 10 Wall-ups
• Mosey to RC

THA-THANG: CMU Relay (not partnered)
With 1 CMU, 15 of each exercise (one at a time), then CMU bear crawl to other side of parking lot (island to island)
• Combo: Overhead Press/Tricep Extension
• Curls
• Side-step (4-ct)
• Lunge (each leg)
• Heavy Freddy (4-ct)
• Hello Dolly (4-ct)
Complete 15 of each exercise (one at a time) then Rifle Carry CMU back to starting parking lot island for next exercise.
• Single-arm Row (each arm)
• Alpo
• Jump Over (2-ct)
• Squats
• Flutter Kick (4-ct)
• LBC

Mucho Chesto:
10 of each merkin movement – 2 rounds

Mosey back to Shovel Flag

MARY:
PAX Choice: Rainbow Drop or Roll-over (elbow plank touching each hip to the ground), Pickle Pounders, Star Fish (diagonal V-ups), Flutter Kick doubles (8-ct!!)

COUNT-OFF & NAME-O-RAMA
4STRONG: Chaco, Dart Gun, Whipper, Snaggletooth

CIRCLE OF TRUST/BOM:

BE STILL

We took a moment to be still, be quiet, slow down breathing, be thankful for the morning, for the health and strength to workout, the blessings in our lives. We took a moment to slow down, and become aware of God.

“Exercise daily in God – no spiritual flabbiness, please! Workouts in the gymnasium are useful but a disciplined life in God is far more so, making you fit today and forever.” (I Timothy 4:8, The Message Translation)

MOLESKIN:
Prayed for Chaco’s girl as she cares for her nonagenarian father, Whipper’s octagenarian aunt finishing chemo, and dad’s friend needing intervention, Dart Gun’s father-in-law in a stressful job.

ANNOUNCEMENTS:
IPC @ JUCO tomorrow