THE SCENE: It was wonderful! Not too hot, not too cold (once you started working). Great balance.
F3 WELCOME & DISCLAIMER
Yeah, it happened but not so great. The important stuff got done. Not a professional, no one pays any money, if you are injured then keep it to yourself and modify – the important stuff.
WARM-O-RAMA:
SSH IC x20, LBAC IC x12, Cherry Pickers IC x5, mosey around the stations to understand Tha-Thang.
THA-THANG:
5 rounds, decreasing reps each round, all 3 exercises to be completed at each station before moving to next station.
- Station 1 = Carolina Dry Docks, Shoulder Taps (2 count), V-Ups
- Round 1 = 25
- Round 2 = 20
- Round 3 = 15
- Round 4 = 10
- Round 5 = 5
- Station 2 = Curls, Overhead Press, Tricep Extensions (Skull Crushers)
- Round 1 = 20
- Round 2 = 16
- Round 3 = 12
- Round 4 = 8
- Round 5 = 4
- Station 3 = Pullups, Merkins, Big Boy Situps
- Round 1 = 15
- Round 2 = 12
- Round 3 = 9
- Round 4 = 6
- Round 5 = 3
- Station 4 = Box Jumps, Derkins, Dips
- Round 1 = 10
- Round 2 = 8
- Round 3 = 6
- Round 4 = 4
- Round 5 = 2
- Station 5 = Burpees, Squat Jumps, Lunges (2 count)
- Round 1 = 5
- Round 2 = 4
- Round 3 = 3
- Round 4 = 2
- Round 5 = 1
MARY:
Other Circle of Death = PAX on 6, head facing into circle with legs at 90 degrees, each PAX goes around the circle and pulls the legs down of the other PAX (great for the abs). Straight down in Cherry Picker mode for time.
COUNT-OFF & NAME-O-RAMA
8 HIMs = Nuke (DR from F3 Hampton Roads), Rep Sleepy, Doctor, Dodger, Halfday, Cow Patty, Pennies, Grouch
CIRCLE OF TRUST/BOM:
Time is precious. We have a limited amount in this life before we get to be with our Heavenly Father. Use it wisely and do not take the time with YHWH, family, friends, and yourself lightly. Cherish every minute. Spending time with strong male friends is just as important as spending time with your family. It is okay to take time for yourself to recharge. Even Yeshua went away to spend time with his Father and to be by himself.
MOLESKIN:
Thank you to Blindside for the beatdown. It was a good one!
ANNOUNCEMENTS:
- Miles for Maryville 10/22. Ask Rep Sleepy about signing up.
- Brolympics coming up on 11/5. Check Slack for sign-up sheet.
- 2nd F lunch at Maryville Market Corner on 11/26 @ 12:30. Speedway guys give Smuggler an idea of a place to eat in Seymour so we can come your way too.
- November work day at Cerebral Palsy Center in Knoxville. Date TBD.