THE SCENE
60 degrees, partly cloudy with a chance of awesome
F3 Intro and Disclaimer
Warm-O-Rama
– High knees across parking lot
– Little Baby Arm Circles (LBAC) x 10 IC
– Buttkicks back across parking lot
– LBAC reverse x 10 IC
– Lunge across parking lot
– Burpees! x 5 IC
– Run backwards across parking lot
– SSH x 20 IC
Mosey to the top of The Matterhorn
DORAs:
Break into groups of two. Each group completes:
– Squats x 150
– Merkings x 150
While Partner A is completing reps, Partner B
runs to Pavilion and does 5 pull-ups.
Circle up for 1 set of ATMs
Mosey to Tennis Courts
RIN TIN 10:
Break into groups of two.
Both partners complete Little Baby Crunches (LBC) x 10
Partner A holds canoe position while Partner B runs
backwards to half court. Partner A sprints to catch
Partner B. Once both partners reach the other side
of the court, both partners complete 10 LBCs and repeat.
Alternate the sprinting partner each time.
Rinse and repeat. Alternate LBCs and Carolina Dry Docks.
Continue exercise for ~5 minutes.
MARY
– Hello Dolly x 21 IC
– Flutter kicks x 21 IC
(Keep feet 6″ off ground between sets)
– Mountain Climbers x 25 IC
– Plank Jacks x 25 IC
Mosey to rock pile
– 1 set of 7-ups
THE WORD
I recently discovered that my wife often adds people to her daily, weekly, and monthly task lists. It’s a simple way to remind herself to take a minute and thank someone, tell them she loves them, or catch up with an old friend. It’s a very simple way to mix random acts of kindness into our busy days. I encourage everyone to pick a person that haven’t reached out to in a while and reach out to that person this week. Whether it’s a simple high-five or an hour at lunch, there’s a good chance somebody around could use a pick-me-up.
MOLESKIN
I picked up this Q at the last minute because of P-Nut’s delay in West TN. I had been thinking of picking up a Q in November but hadn’t selected one. When I read P-Nut’s message on Group Me, I had two options: (1) Wait for someone to step up or (2) be that someone. I decided to be that someone and I owe that confidence to F3 Knoxville. Everywhere I look in this PAX, someone is working harder than I am. It’s incredibly motivating and I can’t express an appropriate level of gratitude for the impact it’s made in my life. You guys are incredible!