F3 Knoxville

Brickyard 500

Asylum AM

THE SCENE: Cloudy with some rain. Rain stopped during the workout and the sun came out.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH fast and slow

Cherry pickers

5 burpees

Imperial squat walkers

Star fighters 

5 burpees

Side straddle dollys

Michael Phelps, little bit of this, leg stretches

5 burpees

THA-THANG:.

  • Brickyard 500

    Battle buddy up

    1 man at the cmu, 1 running laps w instructions in each corner, stay in the pits until the entire next group is at start, Group 1 ran the lap while group 2 did cmus.

    In cadence

    25 CMU merkins

    25 Bbs

    25 curls

    25 Rows .  .     

    Diamond wide stagger merkin x2 in corner 1

    Sprint to corner 3

    10 plank jack single count in corner 3, run to the pit stop and hold plank on the curb

  • Mosey to pickets charge – flutter kicks

    Pickets charge – run up and switch to Bernie up each incline

  • Bear crawl 360
  • AYG back to the AO!!!!!
  • Hello dollys, ATM cash it out!!!!

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
@crispr @abscess @high heels @steam @musiccity @goober @abacus @lilydipper @pele @guppy @utah @puddle @redcard @flashback @manilow @squirtle @thunderstruck @iceman
CIRCLE OF TRUST/BOM:

Close your eyes for just a minute. Satan wants you to think that every other man besides yourself has it all together while you don’t. He wants you to think you’re alone and you don’t matter. Satans worst attacks are when your isolated mentally, physically, spiritually, and sexually.

We’ve all experienced tragic events in our lives. Whether it’s Suicide, divorce, addiction, pride, greed, disease, and death.

None of us here have it all together, but what we do have here is each other. Now open your eyes. Look around this circle. Each of you have been a blessing in my life. My story?  The past 2 years have unquestionable been the hardest and most intense of my life. I went through the heartbreak of divorce early last year. Loneliness, shame, denial, regret, frustration, fear, and anxiety. But God was there. And also F3 was there. I can tell you that each one of you have touched my life in so many ways and I want to say thank you. We are a brotherhood, we have each other’s six, we leave no man behind, we leave no man left the same, we carry the fight to the enemy, we pick each other up when we’re down, we pray for one another, we hear each other out when we disagree, walls have been tore down between us because we all believe in something bigger than ourselves.

Why do I believe that love and brotherhood exists?

Love is what separates us from the rest of the world.

Verse

1 John 4:19, NIV: “We love because he first loved us.”

This is the Great Commandment which involves loving God fully and loving neighbor as yourself.

So I challenge each of you to rise above the chaos of the culture and rest in the unwavering love of the Lord. And no matter what you’re going through, look around, you have a band of brothers that are in the fight alongside you. I know I am. If you ever need to talk I’m always available. You’re never alone.

MOLESKIN:
It was an honor and a privilege to lead my first Q.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.