F3 Knoxville

Building A Block Ladder

Arsenal
Workout Date: 28 May 2021
QIC: Rep Sleepy

THE SCENE: 70 degrees with 85% humidity, perfect morning to sweat a lot

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

Side Straddle Hops IC x15; Ballerina Squats IC x10; Grave Diggers IC x10; Fast Feet for 30 seconds; Side Hops over block for 30 seconds

THA-THANG:
Moseyed over to the field next to the courts. Five lines set up to work up and back down the ladder.

  • Line 1 – Block Builders x10 then bear crawl dragging block to next line
  • Line 2 – Elf On The Shelf x20 (10 each side) then Thruster Broad Jump to next line
  • Line 3 – CMU Swings x30 then Murder Bunny to next line
  • Line 4 – CMU Press x40 then Twisting Lunge to next line
  • Line 5 – CMU Curls x50

When you got to the top of the ladder you did the same movements between lines going back down stopping to do each exercise. PAX was all somewhere coming down the ladder a second time when Q called recover.

MARY:
Dancing Bears IC x15; More Ballerina Squats since Walt and Butterfingers came late and missed them in the warmup IC x10; Hello Dolly IC x10; Big Boys Sit Ups for time

COUNT-OFF & NAME-O-RAMA
5 HIMs this morning

CIRCLE OF TRUST/BOM:
“So if there is any encouragement in Christ, any comfort from love, any participation in the Spirit, any affection and sympathy, complete my joy by being of the same mind, having the same love, being in full accord and of one mind. Do nothing from selfish ambition and conceit, but in humility count others more significant than yourselves. Let each of you look not only to his own interests, but also to the interests of others.” Philippians 2:1-4

As leaders we need to look to the needs of others and not just ourselves. Leadership is not about being in front or making everyone do things your way. Leadership is humbly looking after the needs of others around you and putting others before yourself.

MOLESKIN:
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ANNOUNCEMENTS:
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