F3 Knoxville

Breathing Exercises

Brickyard

THE SCENE: Clear, 27°F, Feels like 27°F, Humidity 82%, Wind 1mph from NE
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 30x SSH IC
  • 15x Tempo Squats IC
  • 15x LBAC IC

THA-THANG:

  • Start at the top of the drive next to the flag pole. Bear crawl to each concrete post. At each post do a scurg (merkin, left knee touch, merkin, right knee touch is 1) incrementing reps at each post until 8 reps.
  • Mosey to planters.
  • Modified MARSOC Shortcard
    1. 30 Merkins
    2. 30 Squats
    3. 30 Crunches
    4. 10 Burpees
    5. 30 Jump squats
    6. 30 Merkins
    7. 30 Mountain Climbers 4ct
    8. 30 Flutter Kicks 4ct
    9. 10 Burpees
    10. 30 Dips
    11. 30 Merkin Thrusters
    12. 30 SSH 4ct
    13. 30 Flutter Kicks 4ct
    14. 10 8-Count Body Builders
    15. 30 BBS
    16. 30 Merkin Thrusters
    17. 30 Lunges 2ct
    18. 30 Hello Dollies
    19. 10 8-Count Body Builders
    20. 30 Hammers 4ct
    21. 3 Max Sets
      1. Incline Merkins
      2. Merkins
      3. Decline Merkins

MARY:
Boat/Canoe till time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

How approachable are you to your children or your M, co-workers, friends, etc? I had a situation with my 2.2 this past week where she got in trouble at school and did not tell me or the M about it. We found out when we were signing off on her behavior report. When asked about why she would not tell us, her response was that she was afraid. She was afraid of the consequences and of my response. I know that I struggle with my temper and can react without thinking through things. My 2.2 recognizes this and was afraid to tell me. This is not the response I want to instill in my 2.0s and thus the breathing exercises. I’m working on actively taking breaths when told something that I normally would respond instantly to. So my question to you is: Are you approachable with bad news?

Know this, my beloved brothers: let every person be quick to hear, slow to speak, slow to anger;
James 1:19 ESV

MOLESKIN:

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