F3 Knoxville

Capture the Flag

Speedway
Workout Date: 30 Jun 2022
QIC: Cow Patty

THE SCENE: Pleasantly cool morning!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers in cadence

Stretchin’ out them hammies and quads

Little bit of this and a little bit of that to loosen up

Then a short mosey to get the heart rate up

THA-THANG:
Split into 2 evenly matched teams at separate ends of the route. Team 1 (purple team) did wall squats while passing a block. Team 2 (pink team) held plank while alternating between high and low, but each member alternated after the team member before them (like the wave). Once each team had made it down and back twice, the first team member would sprint to the first station and perform the excersize noted while the remaining team continued the excersize. Once the team member made to the other base, they would do the excersize allocated to that base (plank member would do wall squats, wall squats would do plank) Purple team stations were 1) 25 merkins, 2) 30 big boys, 3) colt 45, 4) 35 air squats with CMU. Pink team same but I’m reverse. Once the entire team had made it to the other end they had to go back through all the stations as a team (cannot progress to next station until everyone had completed the excersize). Once that was done, the team had to sprint to another location, grab the flag and sprint it back to their base. First one. To complete won. Purple team pulled out the W. Winners had to suicide the 4 stations. Losers had to do 10 burpees, then suicide the 4 stations.

MARY:
Big boys

Merkins on a CMU for time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Joy in suffering. James 1:2 and Romans 5:3-5
MOLESKIN:
Great competetion between some even greater guys! Building our relationships by being vulnerable with the hardships in our lives, but knowing those things are being used by God to grow us, to build perservierence and character.
ANNOUNCEMENTS:
Convergence is this Saturday, make sure you sign up: https://docs.google.com/spreadsheets/d/1MvKVUXClWHsLknEsCKYuuvkQHliEpycTdB3nMqTGFU8/edit
2nd F Fellowship at @Moses (Cody Self)’s house: