[ The Scene ]
- Cold, wet, rainy, but Friday
[ Welcome/Disclaimer ]
- Welcome to F3: Fitness/Fellowship/Faith
- My name is Steam and I‘ll be your QIC this morning
- A few things as we begin:
- I’m not a professional
- You’re here on your own volition
- If you need to modify anything we do this morning, feel free to do so! But here is what this is not: an excuse to modify if you’re tired or sore. Here’s what this is: a call to action to push a little harder, a little longer, and encourage the man on your left and right to do the same.
- FNGs?
[ Warm o Rama ]
***Everything on a 1 count***
- 25 SSH
- 10 merkins
- 25 SSH
- 10 squats
- 25 SSH
- 10 Rockettes
- 25 SSH
- 10 Imperial Walkers
- 25 SSH
[ The Thang ]
- Mosey to the CMU pile
(1) 25s
- 25 curls (1ct)
- Carry it to the street
- 25 BBS
- Carry it back to CMU site
- 25 chest presses (1ct)
- Carry it to the street
- 25 BBS
- Carry it back to the CMU pile
- 25 dips (1ct)
- Carry it to the street
- 25 BBS
- Carry it back to the CMU pile
- 25 rows (1ct)
- Carry it to the street
- 25 BBS
- Carry it back to the CMU pile
- 25 incline merkins
- Carry it to the street
- 25 BBS
- Carry it back to the CMU pile
- Drop CMUs
(Mosey back to AO)
(2) 50s
- POC 1: AO
- 50 LBCs
- Run to POC 2
- POC 2: Entrance to the school
- 50 calf raises
- Run to POC 1
- Rinse + Repeat 3x, for a total of 300 reps on total.
[ Mary ]
Front/Back (100)
- 10 merkins
- 10 LBCs
- 10 Carolina dry docks
- 10 American hammers
- 10 mountain climbers
- 10 flutter kicks
- 10 pickle pounders
- 10 shoulder taps
- 10 cockroaches
- 10 merkins
Down/Backs
- 10×4 squats
- Karaoke down/karaoke back
- 10×4 squats
- 50% sprint + back
- 10×4 squats
- 75% sprint + back
- 10×4 squats
- 100% sprint and back
Stretching With Steam (SWS)
[ COT ]
- # off — 7
- Name o Rama
- FNGs — 0
- BOM
I am a product of the men of F3 Knoxville’s leadership and faithfulness. When I started with F3 6 years ago, I was just some college kid that was wasting his life away. Through the High Impact Men of F3, I was shown a different way. Surrounding myself with high impact fathers, husbands, leaders, and men helped me grow into the man I am today. And that is something I will never be able to payback. From the bottom of my heart, thank you.