F3 Knoxville

Clickety-Clack

Equalizer

THE SCENE: Break out the parkas (It’s really the best weather)
F3 WELCOME & DISCLAIMER Administered accordingly, we’re not all savages here.  Definitely not whomever Handsome Rob is.
WARM-O-RAMA:
SSH IC, Grady Corns IC, Tempo Squats IC, Cherry Pickers IC
THA-THANG:
6 stations, roll the dice at each station.  Whatever number you get, multiply it by 5 and that’s the number of reps you get to do.  Then after the burpee station, run around the exterior of the tennis court.  The exercises were as follows:

  • Dips
  • Merkins
  • BBS
  • Air Squats
  • Shoulder Taps
  • Burpees

Mosey to the rock pile.

THEEEEENNNNNN we did 7 reps of curls, 7 overhead presses, 7 rows at the rock pile, then ran to the bathhouse to do 7 pull ups, then repeated for a bit.

MARY:
Long mosey back to the #shovelflag to do some LBCs, boats and canoes (need to call on School Zone more for that stuff), Flutterkicks, then dead bugs.  Finally Kobra Kai (never dies!)
COUNT-OFF & NAME-O-RAMA
10 Fantastic PAX that included Ironman down range from Montgomery
CIRCLE OF TRUST/BOM:
“I would rather be ashes than dust! I would rather that my spark should burn out in a brilliant blaze than it should be stifled by dry-rot. I would rather be a superb meteor, every atom of me in magnificent glow, than a sleepy and permanent planet. The function of man is to live, not to exist. I shall not waste my days trying to prolong them. I shall use my time.” – Jack London

Dude only lived to 40, but he lived.  Can’t be afraid to experience life.  Take advantage while you’re here on this earthly plane.
MOLESKIN:
Prayers for Ribbed’s wife, all those traveling.
ANNOUNCEMENTS:
Brolympics on Nov 5th, Flag handoff at Dog Pound