F3 Knoxville

Doubtfire is trying to get us assaulted

Equalizer

THE SCENE: Beautiful clear morning, cool like a cucumber out of the fridge on some soft white bread with mayo.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Mosey to get the CMUs that Doubtfire hid in the woods and tried not to get  assaulted in the process by the weirdos that live in the woods.
THA-THANG:
Do exercises then run a 1/4 mile lap, repeat

  • 10 Merkins
  • 15 curl and press w/CMU
  • 20 dry docks
  • 25 squats
  • 30 plank jacks

repeat

return CMUs to Doubtfire’s special place and do some bear crawls, some pommel horse things, pull ups, and Bernie Sanders on the way back to the AO.

MARY: 

53 LBCs on 4-count

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“That is why a man leaves his father and mother and is united to his wife, and they become one flesh.”
‭‭Genesis‬ ‭2:24‬ ‭

“However, each one of you also must love his wife as he loves himself, ……”
‭‭Ephesians‬ ‭5:33‬ ‭

BE ONE WITH YOUR WIFE.

MOLESKIN:
It’s been 2 1/2 weeks since I last worked out at F3. I felt it. Got lapped but was happy to back out.
ANNOUNCEMENTS:
Goliath at the Gorge 10/18-19, Brolympics 11/9,