Fitness. Fellowship. Faith.
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: SSHs
THE THANG: Grab a CMU from the smokehouse, carry to splashpad
starfish dice game
– Center of star, roll die, do blockees to the count of what shows on the the die
– Outer dice (includes usage of CMU):
– Bent Over Rows
– Curls
– Split Squats
– OH Presses
– WW3 Sit Ups
MARY: Imperial Walkers for a few seconds
ANNOUNCEMENTS: UnCOVErd this Saturday, We have a Pavlov situation that forces Steam to remove clothing when the word unCOVErd is used. Marine Mud Run in August. See Lizzy for sign ups and detail. He’s manning the F3 tent there!
COT:
Making your way in the world today
Takes everything you’ve got
Taking a break from all your worries
Sure would help a lot
Wouldn’t you like to get away?
Sometimes you wanna go
Where everybody knows your name
And they’re always glad you came
You wanna be where you can see (ah-ah)
Our troubles are all the same (ah-ah)
You wanna be where everybody knows your name
It’s the theme to Cheers. However, it holds true for me. When I’m struggling or just off, it’s always great to know that there’s a place where dudes are there to work with you, check on you, and sometimes be in the same stank you’re going through. You’ll have a good time. You’ll learn from others, they’ll learn from you. And remember, it’s Nationwide. It might not be a great as F3 Knoxville, but I may be biased. Still, it’s good to know that there’s a place to go to, and there are many here in Knoxville, Tennessee, and the Nation. Check out F3nation.com/locations if you don’t believe me.
:aye:
THE THANG:
Tabata 20sec work 10 sec rest 8x
– Squat Arm Extensions
– Calf Raises
– Goblet Reverse lunge
– Blockee to Curls Stay Squated
– Frog sit legs over the block
Bruce Lee Abs
– 90 American Hammers
– 50 Frog Kicks
– 30 BBC with a twist
– 20 L raises
– 5 Dragonfly
Walk back and Murder Bunny from road to Smokehouse
MARY:
1 cherry picker
ANNOUNCEMENTS: unCOVEred July 13th
COT: Doing the right thing in your heart (like lending someone money) can become a wrong thing if your heart is not right (like they don’t pay you back). It’s challenging to keep our hearts right when other people do not do what we deem to be right. But there’s honor in trying to be that high road guy.
THE THANG: double quarter pounder
– run to 25 yard line, 25 merkins, Bernie back
– Run to 50 yard line, 50 squats, Bernie back
– Run to 75 yard line, 75 mountain climbers, Bernie back
– Run to 100 yard line, 100 ssh, Bernie back
Rinse and repeat to make it a double with:
– 25 monkey humpers
– 50 Bobby Hurley’s
– 75 lunges
– 100 ssh
Dessert =
– some pull-up work. Jump up and slow count down
– Rock pile — 2 rounds of 20 rows, curls, oh press, and tri press
– Splash pad for 2 rounds of 20 step-ups and 20 dips
MARY: worked our way thru our ABC’s
ANNOUNCEMENTS:
COT:
Jerry bridges — “your worst days are never so bad that you are beyond the reach of Gods grace. And your best days are never so good that you are beyond the need of Gods grace.”
THE THANG:
Mosey to splash pad, dips, 20 sec on, 20 sec off 3x
Mosey to the trail- mountain climbers in the same cadence,
To Admiral Farragut Park, merkins, squats, and LBCs and some running at the park
Back through the woods. Lunges
Back to Stonehenge, step ups
To the bath house for pull ups or dead hangs
Long way back to the flag, imperial walkers until time
MARY: None
ANNOUNCEMENTS: UnCOVEred 7/13
COT: had some fun and read some dad jokes in honor of Father’s Day
…you put it in the microwave until it’s Bill Withers